Lemon Garlic Butter Baked White Fish
Introduction
Lemon Garlic Butter Baked White Fish is a heavenly seafood dish that combines light, flaky fish with bold flavors from garlic, lemon juice, and melted butter. This dish is perfect for weeknight dinners, romantic meals, or elegant dinner parties. With a golden crust, juicy interior, and irresistible aroma, it pleases the palate and nourishes the body.
Ingredients
Serves: 4-6 | Prep Time: 10 minutes | Cook Time: 20 minutes
- 4–6 white fish fillets (cod, tilapia, haddock, or sea bass)
- 3 tablespoons unsalted butter, melted
- 3 tablespoons olive oil
- 4 garlic cloves, minced
- Juice of 1 large lemon (plus extra slices for garnish)
- 1 teaspoon lemon zest
- 1 teaspoon paprika
- 1 teaspoon smoked paprika (optional)
- ½ teaspoon ground black pepper
- 1 teaspoon salt (or to taste)
- ½ teaspoon onion powder
- ½ teaspoon crushed red pepper flakes (optional for heat)
- Fresh parsley, chopped (for garnish)
Instructions
- Preheat Oven to 400°F (200°C).
- Prepare the Fish: Pat the fillets dry with paper towels. This helps the seasoning stick and allows the fish to sear beautifully.
- Seasoning Mix: In a small bowl, combine salt, black pepper, paprika, onion powder, and red pepper flakes.
- Garlic Butter Sauce: In a separate bowl, mix melted butter, olive oil, lemon juice, lemon zest, and minced garlic.
- Coat and Marinate: Brush both sides of the fillets with the garlic butter sauce. Sprinkle the seasoning mix evenly.
- Bake the Fish: Place fish in a lightly greased baking dish. Pour any remaining sauce over the top. Bake for 15–20 minutes or until fish flakes easily with a fork.
- Broil for Finish (Optional): For a golden crust, broil for 2–3 minutes at the end.
- Garnish & Serve: Sprinkle chopped parsley and serve with lemon wedges.
Cooking Method Breakdown
- Drying the Fish ensures a golden sear.
- Seasoning creates a bold crust with subtle heat and tang.
- Lemon Butter Baste adds richness and brightness while keeping the fish moist.
- Baking is gentle and healthy; no frying oil or breading needed.
- Broiling gives a restaurant-style finish—crispy, caramelized top.
History
Baked fish has been a culinary staple for thousands of years. Ancient Mediterranean and Middle Eastern cuisines often featured fish baked in clay ovens with herbs, oil, and citrus. Lemon and garlic became essential pairings during the Renaissance when trade routes introduced more spices and citrus fruits to Europe. This modern version is inspired by coastal recipes from Italy, Greece, and Southern France.
Health Benefits
- Lean Protein: White fish is low in fat and high in protein, ideal for weight loss and muscle growth.
- Omega-3 Fatty Acids: Good for heart and brain health.
- Lemon Juice: Rich in vitamin C, which boosts immunity and aids digestion.
- Garlic: Anti-inflammatory and heart-friendly.
- Olive Oil: Contains healthy fats and antioxidants.
Ideal Meal Formation
Pair this fish with:
- Garlic mashed potatoes or herb rice
- Steamed vegetables like asparagus or green beans
- A crisp white wine (e.g., Sauvignon Blanc or Pinot Grigio)
Nutrition Facts (Per Serving)
- Calories: ~250
- Protein: 28g
- Fat: 14g (mostly healthy fats)
- Carbohydrates: 2g
- Fiber: 0g
- Sugar: <1g
- Sodium: ~450mg
Lovers of This Dish
People who adore this dish include:
- Fitness enthusiasts for its low-cal, high-protein profile.
- Seafood lovers who enjoy tender, flaky white fish.
- Home cooks who want a simple, gourmet-looking dish.
- Romantics planning a candlelit dinner.
- Kids (surprisingly!) if you skip the red pepper flakes.
Conclusion
This Lemon Garlic Butter Baked White Fish is a knockout. It’s healthy, flavorful, and easy to prepare, with ingredients you likely already have in your kitchen. The golden crust and zing of lemon make it a crowd favorite, perfect for cozy meals or elegant evenings.
If you love seafood that’s succulent, quick, and packed with flavor, this dish is your next go-to!