Save to Pinterest This oven-baked fish features tender white fillets seasoned with a zesty blend of olive oil, fresh lemon juice, garlic, oregano, and thyme. After 18-20 minutes in the oven, the fish emerges perfectly cooked and flaky, topped with bright lemon slices and fresh parsley.
The preparation is straightforward—simply whisk together the marinade, brush it over the fish, and let the oven do the work. The result is a light yet satisfying main dish that pairs beautifully with roasted vegetables, rice, or a crisp salad.
Naturally gluten-free and low in carbohydrates, each serving delivers 29 grams of protein with just 185 calories. The versatile marinade works well with cod, haddock, or tilapia.
There is something incredibly calming about the scent of lemon and garlic roasting in the oven. I stumbled upon this combination on a chaotic Tuesday evening when takeout just felt like too much effort. The kitchen was quiet except for the sizzle of oil and dinner ended up being the highlight of the week. It is amazing how simple ingredients can turn a hectic day into a peaceful meal.
I remember serving this to my brother who swears he hates fish and watching him go back for seconds. He actually asked if I could make it again the very next day. It is now our go to meal whenever we want something healthy that does not taste like diet food.
Ingredients
- White fish fillets: Selecting mild fish like cod or tilapia ensures the herbs shine without overpowering the palate.
- Olive oil: A good quality oil creates a luscious texture and keeps the fillets moist while they bake.
- Fresh lemon: The acidity cuts through the richness and brightens up the entire dish beautifully.
- Dried oregano and thyme: These herbs infuse the fish with earthy aromas that remind me of Mediterranean summers.
- Garlic: Minced fresh offers a punch of flavor that roasted cloves just cannot replicate here.
Instructions
- Get the oven ready:
- Preheat your oven to 200°C (400°F) so it is hot and ready the moment the fish hits the rack.
- Prepare the fish:
- Pat the fillets completely dry and place them in a greased baking dish to ensure they roast rather than steam.
- Whisk the marinade:
- Combine the oil, lemon juice, garlic, and spices in a small bowl until the mixture smells divine.
- Coat the fillets:
- Brush the mixture generously over both sides of the fish to lock in all that flavor.
- Top with lemon:
- Place thin lemon slices directly on top for a presentation that looks like it came from a restaurant.
- Bake to perfection:
- Let the fish cook for 18 to 20 minutes until it flakes easily when tested with a fork.
- Add the finish:
- Sprinkle fresh parsley over the hot fish to add a pop of color and a burst of freshness.
Save to Pinterest This recipe has a way of making a regular weeknight feel like a special occasion. I love how the light fragrance lingers in the kitchen long after the plates have been cleared.
Choosing the Right Catch
Trust your nose when buying fish because fresh seafood should smell like the ocean and nothing else. If it smells fishy or ammonia like it is best to skip it. Flash frozen fillets are also a fantastic option and often fresher than what sits in the counter display.
Mastering the Marinade
Do not let the fish sit in the acidic marinade for too long before cooking or the texture will turn mushy. The citrus cooks the protein slightly which is great for ceviche but not ideal for baking here. I brush it on right before it goes into the oven for the best results.
Perfect Side Dishes
A light meal deserves sides that do not weigh you down.
- Roasted asparagus with a squeeze of lemon pairs beautifully.
- Cauliflower rice soaks up the extra juices from the fish.
- A simple arugula salad adds a nice peppery crunch.
Save to Pinterest I hope this simple dish brings a moment of calm to your busy week. Enjoy every bite.
Recipe FAQs
- → What type of fish works best for this dish?
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White fish fillets like cod, haddock, or tilapia are ideal choices due to their mild flavor and firm texture. These varieties hold up well during baking and readily absorb the herb and lemon seasonings.
- → How do I know when the fish is done?
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The fish is ready when it flakes easily with a fork and appears opaque throughout. This typically takes 18-20 minutes at 200°C (400°F). Avoid overcooking, as the fish will continue to cook slightly after leaving the oven.
- → Can I prepare this ahead of time?
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You can marinate the fish up to 2 hours before baking for enhanced flavor. Store the marinated fillets in the refrigerator, then bake when ready. The dish is best served fresh but can be refrigerated for up to 2 days.
- → What sides pair well with this fish?
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Roasted vegetables like asparagus, zucchini, or bell bells complement the light fish perfectly. For a more substantial meal, serve with steamed rice, quinoa, or roasted potatoes. A simple green salad with vinaigrette also works well.
- → Is this suitable for special diets?
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This dish is naturally gluten-free, dairy-free, and low in carbohydrates, making it suitable for various dietary preferences. It's high in protein and fits well into balanced eating plans. Always verify that pre-packaged ingredients meet your specific dietary requirements.
