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

Lemon & Rosemary Baked Fish

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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 Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, 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.


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