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    Home ยป Recipes ยป Main Dish ยป Seafood

    Easy Baked Fish

    Published: Feb 15, 2013 ยท Updated: Aug 15, 2019 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe

    Fish is a great lean protein choice, and this recipe makes juicy & flavorful fish. Plus it's really easy to make

    white plate on green napkin with Easy Baked Fish, lime slice, tomatoes and couscous

    There isn't much I have to say about this fish other than it's really tasty. And that it's exceptionally easy.

    Some people are intimidated by fish, but you need not be with this recipe. You simply slather it will some sauce, sprinkle on bread crumbs, pour butter on top, and bake.

    Voila - delicious baked fish!

    white plate with Easy Baked Fish, lime slice, couscous, and roasted tomatoes

    The original recipe calls for mayonnaise but I don't keep that in my refrigerator because I loathe mayonnaise. {Why someone would want a sandwich to be soggy with mayo is beyond me.}

    I don't hate it in things, but I much prefer an alternative like cottage cheese; see chicken salad, pimento cheese, dressing and Spinach and Crab Dip. Apparently, I like cottage cheese...

    Plus, when I think of mayonnaise being baked, it makes me gag.

    If you have mayonnaise and no Greek yogurt, then by all means, use it. It's not a huge amount, so it isn't too terrible for you.

    white plate of Easy Baked Fish, lime, roasted tomatoes and couscous on green table

    However, if you have the option, use the Greek yogurt because I think it adds a little extra zing that could help offset the seafood flavor that some people are put off by.

    I served mine with some roasted tomatoes and whole wheat couscous. I just roasted the tomatoes along with the fish {the roasted tomatoes recipe is for a 325°F oven, but they will be fine in a 425°F oven. Just watch them carefully, so they don't burn.}

    white plate on green napkin with Easy Baked Fish, lime slice, tomatoes and couscous

    Easy Baked Fish

    Fish is a great lean protein choice, and this recipe makes juicy & flavorful fish. Plus it's really easy to make
    5 from 2 votes
    Print Rate
    Prep Time: 5 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 30 minutes minutes
    Servings: 4
    Author: Meme

    Ingredients

    • 1 teaspoon oil
    • 1.5 lbs white fish fillets {grouper, tilapia, cod, haddock}, completely thawed if frozen
    • 1 teaspoon salt
    • 1 tablespoon fresh lime juice or lemon juice
    • ยผ cup plain Greek yogurt
    • ยผ teaspoon onion powder
    • ยผ teaspoon garlic powder
    • ยฝ teaspoon cayenne pepper
    • โ…“ cup whole wheat breadcrumbs {from about 1 slice bread}
    • 4 teaspoon butter melted
    • 2 tablespoon chopped fresh parsley

    Instructions

    • Preheat oven to 425°F. Rub a large baking dish with oil. Place fish in a single layer in the baking dish. Sprinkle fish with salt.
    • Stir together the lime juice, yogurt, onion powder, garlic powder, and cayenne pepper. Spread the mixture evenly over the top of the fish.
    • Sprinkle evenly with bread crumbs, and pour the melted butter over the fish.
    • Bake in the preheated oven for 20 to 25 minutes, depending on thickness of fish. {Thin fish takes less time}. Fish should easily flake.
    • Sprinkle with parsley and serve with extra lime or lemon slices if desired.
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    green placemat with white plate of flaked baked fish, couscous, tomatoes and lime slice

    [showhide type="post" more_text="Click here for Nutrition Facts" less_text="Clear Nutrition Facts"]
    *

    Nutrition Facts
    Easy Baked Fish
    Serving Size
     
    1 fish fillet
    Amount per Serving
    Calories
    247
    % Daily Value*
    Fat
     
    8
    g
    12
    %
    Saturated Fat
     
    4
    g
    25
    %
    Cholesterol
     
    96
    mg
    32
    %
    Sodium
     
    759
    mg
    33
    %
    Potassium
     
    542
    mg
    15
    %
    Carbohydrates
     
    8
    g
    3
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    1
    g
    1
    %
    Protein
     
    37
    g
    74
    %
    Vitamin A
     
    379
    IU
    8
    %
    Vitamin C
     
    5
    mg
    6
    %
    Calcium
     
    33
    mg
    3
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    *
    [/showhide]

    What to use in this recipe:


    Meme

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    Comments

    1. Ginny Russell says

      May 31, 2020 at 12:56 pm

      5 stars
      This is good and easy, particularly if you have a crowd. But your salmon en papillote is my fav. Have you tried the en papillote recipe with other types of fish such as snapper or grouper? What adjustments would I need to make with a fish other than snapper?

      Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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