Table of Contents
Introduction
Baked Lemon Herb Fish is a delicious and nutritious dinner option that combines the fresh flavors of lemon and herbs with tender, flaky fish. This dish is perfect for a quick and easy dinner that will keep you and your family satisfied throughout the evening. Packed with protein, vitamins, and healthy fats, this fish dish not only satisfies your taste buds but also supports your overall health. Whether you’re a busy professional or a parent looking for a family-friendly meal, this recipe is sure to become a favorite in your household. Plus, it’s easy to customize with your favorite herbs and seasonings, making it a versatile option for any palate.
Prep Time:
10 minutes
Cook Time:
20 minutes
Servings:
4 servings
Ingredients
| Ingredient | Quantity |
|---|---|
| Fish fillets (cod, haddock, or tilapia) | 4 |
| Lemon, sliced | 1 |
| Fresh parsley, chopped | 1/4 cup |
| Fresh dill, chopped | 1/4 cup |
| Olive oil | 2 tablespoons |
| Garlic, minced | 2 cloves |
| Salt and pepper | to taste |
| Lemon juice | 2 tablespoons |
Directions
- Prepare Ingredients: Preheat the oven to 375°F (190°C). Season the fish fillets with salt, pepper, and lemon juice.
- Assemble Fish: Place the fish fillets on a baking sheet lined with parchment paper. Top each fillet with lemon slices, minced garlic, and a sprinkle of fresh parsley and dill. Drizzle with olive oil.
- Bake Fish: Bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
- Serve: Serve the baked fish warm with your favorite side dishes, such as roasted vegetables or a fresh salad.
Nutrition Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250 |
| Total Fat | 10g |
| Protein | 25g |
| Carbohydrates | 5g |
| Fiber | 2g |
| Iron | 8% DV |
| Vitamin A | 10% DV |
| Vitamin C | 20% DV |
*DV = Daily Value
Meal Prep and Storage Tips
Make-Ahead and Freezing Instructions
Preparing Baked Lemon Herb Fish in advance can be a game-changer for busy weeknights. This flavorful, nutritious dish can be prepped ahead of time and stored for convenient reheating later.
- Refrigeration: Leftover fish can be refrigerated for up to 2 days. Reheat in the oven or microwave until heated through.
- Freezing: For longer storage, the fish can be frozen in a single layer. Then, transfer it to a freezer-safe container. When you need a quick and healthy meal, reheat the frozen fish directly from the freezer in the oven or microwave.
| Storage Method | Duration | Reheating Instructions |
|---|---|---|
| Refrigerated | Up to 2 days | Reheat in the oven or microwave |
| Frozen | Up to 1 month | Reheat directly from frozen in the oven or microwave |
Benefits
This Baked Lemon Herb Fish is packed with essential nutrients:
- Protein: Fish fillets provide a high-quality protein boost, essential for muscle growth and repair.
- Vitamins: Fresh herbs and lemon are rich in vitamins A and C, which support immune function and skin health.
- Healthy Fats: Fish fillets contain omega-3 fatty acids, which are vital for heart health and brain function.
- Minerals: Fish and herbs contain important minerals like potassium and magnesium, which are vital for heart health and muscle function.
Variations on the Classic Baked Lemon Herb Fish Recipe
The classic Baked Lemon Herb Fish recipe is a great dinner choice. But there are many unique and creative ways to make it even better! Here are some simple ways to add variety and extra nutrition to this traditional dish:
- Spicy Lemon Herb Fish: Add a pinch of red pepper flakes or a dash of hot sauce to the fish fillets for a spicy variation.
- Garlic Butter Fish: Replace olive oil with melted garlic butter for a rich, savory flavor.
- Herb-Crusted Fish: Mix breadcrumbs with fresh herbs and sprinkle over the fish fillets before baking for a crunchy topping.
- Mix-ins for Texture: Add sliced cherry tomatoes, capers, or olives to make the fish dish heartier and more fun. These mix-ins bring extra texture and flavor to every bite.
Here’s a quick guide to a few fun fish variations:
| Fish Variation | Ingredients | Cooking Time |
|---|---|---|
| Spicy Lemon Herb Fish | Fish fillets, lemon, fresh herbs, red pepper flakes, olive oil | 20 minutes |
| Garlic Butter Fish | Fish fillets, lemon, fresh herbs, garlic butter | 20 minutes |
| Herb-Crusted Fish | Fish fillets, lemon, fresh herbs, breadcrumbs, olive oil | 20 minutes |
Why Kids Enjoy This Baked Lemon Herb Fish ?
Baked Lemon Herb Fish is a hit with kids for several reasons:
- Flavorful and Tasty: The fresh lemon and herb flavors make this dish delicious and appealing to kids.
- Fun to Eat: The tender, flaky fish is easy for kids to eat.
- Nutritious and Filling: This fish dish provides a balanced meal that keeps kids full and energized.
A Quick and Nutritious Meal for Busy Weeknights
This Baked Lemon Herb Fish recipe comes together quickly with just a few simple ingredients. It’s perfect for busy weeknights when you need a quick and nutritious meal that the whole family will enjoy.
Added Bonus
This recipe is packed with protein and essential vitamins, making it a nutritious option that supports growth and energy for active kids. The combination of fish fillets, fresh herbs, and lemon provides a balanced meal that helps fuel their day.
Conclusion
Baked Lemon Herb Fish is a delicious and nutritious meal option that’s perfect for any night of the week. It’s quick to prepare, making it ideal for busy weeknights, and offers a balanced and satisfying meal. With endless variations and the ability to customize it to your liking, this fish dish is sure to become a favorite in your household. Introducing nutritious options like these supports overall health and well-being. Consulting with a healthcare professional ensures that nutritional needs are met. Establishing healthy habits early promotes lifelong wellness and an appreciation for nutritious foods.
Related Recipe
If you enjoyed this Baked Lemon Herb Fish, you might also like our Herb-Crusted Salmon. It’s another hearty and nutritious dish that’s easy to make and perfect for family meals.