Baked Fish (Light)
A healthy, flavorful baked fish dish with a creamy mushroom and onion topping, perfect for light dinners or family meals seeking a comforting yet low-calorie option.
Ingredients
Instructions
- Thaw the fish if frozen.
- Place the fish in a casserole dish.
- Combine chopped onion, sliced mushrooms, low calorie Thousand Island dressing, and lemon juice.
- Pour the mixture over the fish.
- Sprinkle with paprika.
- Bake at 350°F (175°C) for 25 to 30 minutes or until the fish flakes easily with a fork.
Tips & Substitutions
For an extra flavor boost, consider adding some fresh herbs like dill or parsley to the dressing mixture. If you're out of Thousand Island dressing, a mix of Greek yogurt and a splash of ketchup can serve as a great substitute. Ensure the fish is patted dry before adding the topping for better adherence and flavor infusion.
Serving Suggestions
This baked fish pairs beautifully with a side of Garden Patch Coleslaw for a refreshing crunch. Serve it with steamed vegetables or a light quinoa salad for a complete meal. For a heartier option, consider adding roasted potatoes or a slice of crusty bread to soak up the delicious juices.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes, or until warmed through. Avoid microwaving to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Fish (Light) contains roughly 508 calories, with 20g protein, 88g carbohydrates, and 23g fat. It is an excellent source of vitamin A (310% of the Daily Value), iron (149% of the Daily Value), and dietary fiber (147% of the Daily Value). It also contributes 41g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, you can use frozen fish. Just be sure to thaw it completely before baking. It's best to do this overnight in the refrigerator or in a sealed bag submerged in cold water for quicker thawing.
What type of fish works best for baking?
Mild white fish such as tilapia, cod, or haddock work wonderfully for this recipe. These types of fish flake easily and absorb flavors well, making them ideal for baking with the dressing and vegetables.
Can I make this recipe ahead of time?
Yes, you can prepare the dish ahead of time by assembling it in the casserole dish and covering it tightly. Store it in the refrigerator for up to 24 hours before baking. Just add a few extra minutes to the cooking time if baking cold.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).