Good Friday Fish Dishes-Cook For Your Life- anti cancer recipes

Lemon & Rosemary Baked Fish

1 Star2 Stars3 Stars4 Stars5 Stars (49 votes, average: 3.82 out of 5)
Loading...

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

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

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

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



Leave a Review