Baked Fish with Herbs

Baked Fish with Herbs

Baked Fish with Herbs is a delightful and healthy dish that highlights the natural flavors of fresh fish, complemented by aromatic herbs and a hint of citrus. This simple yet elegant recipe allows you to prepare a wholesome meal that is both flavorful and nourishing.

Perfect for weeknight dinners or special occasions, this dish showcases the versatility of fish, making it an excellent choice for seafood lovers and those looking to incorporate more nutritious meals into their diet.

The beauty of baked fish lies in its ease of preparation and the ability to customize it with your favorite herbs and spices. Whether you choose a delicate white fish like cod, a richer option like salmon, or any firm-fleshed variety, this recipe ensures that the fish remains moist and tender while infusing it with fresh flavors. Served with a side of vegetables or grains, Baked Fish with Herbs makes for a satisfying and wholesome meal.

Ingredients

• Fish fillets – 4 (such as cod, tilapia, haddock, or salmon), about 6 ounces (170g) each
• Olive oil – 3 tablespoons
• Fresh parsley – 2 tablespoons, chopped
• Fresh thyme – 1 tablespoon, chopped (or 1 teaspoon dried)
• Fresh dill – 1 tablespoon, chopped (or 1 teaspoon dried)
• Garlic – 3 cloves, minced
• Lemon – 1, juiced (zest reserved for garnish)
• Salt – 1 teaspoon (or to taste)
• Black pepper – 1/2 teaspoon (or to taste)
• Red pepper flakes – 1/4 teaspoon (optional, for a bit of heat)
• Lemon slices – for garnish
• Fresh herbs – for garnish (optional)

For Serving:

• Steamed vegetables – such as asparagus or green beans
• Cooked quinoa or rice

How to Make Baked Fish with Herbs

Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). Line a baking dish with parchment paper or lightly grease it with cooking spray.

Step 2: Prepare the Herb Mixture

In a small bowl, combine the olive oil, chopped parsley, thyme, dill, minced garlic, lemon juice, salt, black pepper, and red pepper flakes (if using). Mix well to create a herb-infused oil.

Step 3: Season the Fish

Pat the fish fillets dry with paper towels and place them in the prepared baking dish.

Drizzle the herb mixture over the fish, ensuring that each fillet is evenly coated. Use a brush or your hands to spread the mixture if necessary.

Arrange lemon slices on top of the fish for added flavor and visual appeal.

Step 4: Bake the Fish

Place the baking dish in the preheated oven and bake for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout. The cooking time may vary depending on the thickness of the fillets, so keep an eye on them.

Step 5: Garnish and Serve

Once the fish is done baking, remove it from the oven and let it rest for a couple of minutes.

Garnish with reserved lemon zest and fresh herbs, if desired.

Serve the Baked Fish with Herbs alongside steamed vegetables and cooked quinoa or rice for a complete meal.

Chef’s Note

For the best flavor, use fresh herbs whenever possible. If you don’t have fresh herbs on hand, dried herbs can be used, but adjust the quantities since dried herbs are more concentrated in flavor. For a different twist, consider adding a splash of white wine or vegetable broth to the baking dish for added moisture and flavor during baking.

This recipe is highly customizable; feel free to experiment with other herbs like basil, oregano, or tarragon to suit your palate. You can also incorporate vegetables like cherry tomatoes, bell peppers, or zucchini into the baking dish for a one-pan meal.

Storage Tip: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave to avoid drying out the fish.

Nutritional Information (per serving, based on 4 servings)

• Calories: 280
• Protein: 30g
• Carbohydrates: 4g
• Fat: 16g
• Saturated Fat: 2g
• Fiber: 0g
• Sugar: 1g
• Cholesterol: 75mg
• Sodium: 600mg

Fish is a fantastic source of high-quality protein, essential omega-3 fatty acids, and a variety of vitamins and minerals, including vitamin D and selenium. Paired with healthy fats from olive oil and nutritious herbs, Baked Fish with Herbs is a heart-healthy choice that supports overall well-being.

Conclusion

Baked Fish with Herbs is a simple yet sophisticated dish that brings out the best in fresh seafood. With its vibrant flavors and enticing aroma, this recipe is sure to become a favorite in your household.

Easy enough for a weeknight dinner but elegant enough for entertaining, Baked Fish with Herbs is a versatile recipe that can be adapted to suit any occasion. Enjoy the delightful combination of flaky fish, aromatic herbs, and zesty lemon for a meal that’s as nutritious as it is delicious!

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