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Baked fish with lemon sauce

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There’s just something about the way that oven baking fish brings out the gorgeous natural flavours, and makes those delicate and tender flakes of fish just melt in your mouth.

This simple and tasty baked fish recipe is a great addition for your weight loss plan, as it’s easy to prepare, tastes great, and could easily become a go-to recipe when you want something healthy and delicious at the end of a big week.

Serves 4


400g firm-fleshed white-fish fillet
1 tablespoon extra-virgin olive oil
Freshly ground black pepper
1 bay leaf, cut in half (optional)
Fresh herbs, such as chives, parsley, tarragon, or chervil (optional)
1 tablespoon low salt margarine
3 thin lemon slices
1 tablespoon dry white wine or water

Lemon sauce:

1 tbs margarine
Pinch salt and pepper
1 tbs drained capers, chopped
1 tbs chopped fresh dill
1 tbs chopped parsley
1 tbs chopped chives
1 1/2 tbs fresh lemon juice
1 tablespoon dry white wine


1: Heat the oven to 200°C and arrange a rack in the middle.
2: Place fish fillet in the centre of a small piece of baking paper and place this in the centre of a larger piece of foil, folding up edges of the foil so they are erect and will catch all juices.
3: Drizzle the fish with half of the olive oil, rub the oil all over the fillet, and season with salt and pepper.
4: Lay half of the bay leaf and a few sprigs of herbs (if using) on top of the fish. Spoon small amounts of margarine on top of the herbs.
5: Place the lemon slices over everything and drizzle with the remaining oil.
6: Pour in the wine, and fold over the edges of the foil to seal in all ingredients.
7: Bake 10 – 12 minutes, thicker pieces of fishing requiring slightly longer.
8: Meanwhile, melt margarine in a pan over medium-low heat. Once melted add wine, lemon, dill parsley, chives capers and let simmer for 1 minute.  Season with salt and pepper.
9: Remove from the oven and transfer the package to a dinner plate. Serve immediately, drizzling lemon sauce over the top.


Cal     kJ   Carbs   Sugar   Fat   Sat fat    Prot
242   986    1.6    0.4      12.4    2.6       25.5

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