Lemon & Rosemary Baked Fish | Cook for Your Life
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Lemon & Rosemary Baked Fish

4
Rated 4 out of 5
4 out of 5 stars (based on 59 reviews)
Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

Rosemary, lemon, and capers are a marriage made in heaven for white fish. This recipe is simple, and makes any white fish taste special, without too much cooking. For a real southern Mediterranean...

Ingredients


  • 2 cloves garlic, crushed and sliced
  • 2 sprigs rosemary, leaves stripped and roughly chopped to release the oils
  • ½ cup capers (about 1 small bottle), drained and rinsed
  • 1 teaspoon lemon zest
  • 3 tablespoons extra virgin olive oil
  • 6 to 8 pieces white fish, center-cut fillets (about 1½ to 2 pounds) (cod, sable, scrod or halibut)
  • 2 to 3 lemons, thinly sliced into rounds
  • ½ cup water mixed with juice of 1 lemon
  • Sea salt and pepper, to taste
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Nutrition Facts

Calories

212 cals

Fat

10 g

Saturated Fat

2 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

6 g

Carbohydrates

6 g

Sugar

1 g

Fiber

3 g

Protein

28 g

Sodium

1351 mg

*per serving

Directions

  1. Mix the garlic, rosemary, capers, lemon zest, and olive oil in a bowl. Roll the fish in the oil and herbs. Leave to sit in the fridge for 10-15 minutes.
  2. While the fish is marinating, preheat the oven to 425 degrees.
  3. Put the fish in a shallow baking dish in a single layer. Cover with the remaining marinade. Season with salt and pepper. Layer the lemon slices over the fish, overlapping them to look like scales. Pour lemon-water mixture around the fish.
  4. Bake on a high shelf for 15-20 minutes or until the fish is just done. The lemon slices will be golden and caramelized.
  5. Take the fish out of the oven and let it sit for about 5 minutes to steam and finish cooking. Serve immediately.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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