Healthy Baked Fish
Enjoy a healthy, flaky baked fish topped with creamy mayonnaise, perfect for quick dinners or nutritious lunches, suitable for seafood lovers seeking a simple, low-fat meal.
Ingredients
Instructions
- Place frozen fish fillets on a broiler pan.
- Spread mayonnaise evenly over the fish to completely cover it.
- Season with salt and pepper to taste.
- Bake in a preheated 350°F oven for 30 minutes or until the fish flakes easily.
Tips & Substitutions
For a flavor boost, consider using different seasonings like garlic powder, paprika, or lemon zest along with the salt. If you want a crunchy topping, sprinkle some breadcrumbs mixed with herbs over the mayonnaise. You can substitute the fat-free mayonnaise with Greek yogurt for a tangy twist. Ensure the fish is fully thawed for even cooking, and check for any bones before preparing.
Serving Suggestions
This healthy baked fish pairs beautifully with a side of steamed vegetables or a fresh garden salad. Consider serving it with a squeeze of lemon for added zest. For a complete meal, serve over a bed of quinoa or brown rice. Browse more seafood recipes for additional accompaniment ideas.
Storage & Reheating
Leftover baked fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10-15 minutes until warmed through, ensuring it remains moist. Avoid microwaving as it may dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Baked Fish contains roughly 166 calories, with 9g protein, 0g carbohydrates, and 15g fat. It is a good source of protein (17% of the Daily Value). Note that it is relatively high in sodium, at 1658mg per serving (72% of the Daily Value).
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 fresh fish instead of frozen for this recipe?
Yes, you can use fresh fish fillets. Just reduce the baking time to about 20 minutes, or until the fish flakes easily with a fork. Fresh fish tends to cook faster, so keep an eye on it to prevent overcooking.
What type of fish is best for baking?
Mild white fish like cod, tilapia, or yellow tail snapper are great options for baking. They have a delicate flavor that pairs well with the mayonnaise and seasonings. Just adjust the cooking time based on the thickness of the fillets.
Can I add vegetables to the baking dish?
Absolutely! You can add vegetables like broccoli, zucchini, or bell peppers around the fish. Just ensure they are cut into even pieces to cook uniformly. Adjust the baking time if necessary to accommodate the added veggies.
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).