Herbed Baked Fish
Herbed baked fish offers tender fillets topped with a flavorful herb sauce, perfect for a light, healthy meal that pairs well with rice or vegetables.
Ingredients
Instructions
- Place fish fillets in a 10 x 6 x 1 1/2-inch baking dish.
- Dot the fillets with butter.
- Blend milk and flour in a saucepan over medium heat.
- Stir constantly until thick and bubbly.
- Cook and stir for 1 minute longer, then add salt, garlic salt, pepper, thyme, oregano, green onion, and dill weed.
- Pour the sauce over the fish.
- Sprinkle with paprika if desired.
- Bake uncovered at 350°F for 20 to 25 minutes.
Tips & Substitutions
To enhance the flavor of the dish, consider marinating the fish fillets in lemon juice and herbs for 30 minutes before baking. If you're out of dill weed, fresh parsley or tarragon can be great substitutes. For a gluten-free version, you can replace the flour with cornstarch. Ensure the sauce is thickened enough to coat the fish without being too runny.
Serving Suggestions
Serve the herbed baked fish with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with rice pilaf or mashed potatoes for a heartier option. For a special touch, garnish with additional fresh herbs or a squeeze of lemon. This dish also complements seafood recipes like Easy Crab Bake and Stuffed Fillet Of Flounder.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven at 350°F for about 10-15 minutes to ensure the fish remains moist. You can also microwave individual portions for a quick meal, but be cautious not to overheat, which can dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Baked Fish contains roughly 332 calories, with 11g protein, 82g carbohydrates, and 6g fat. It is an excellent source of iron (222% of the Daily Value), dietary fiber (180% of the Daily Value), and calcium (141% of the Daily Value), and a good source of vitamin A. It also contributes 50g 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 fillets for this recipe?
Yes, you can use frozen fish fillets, but make sure to thaw them completely before baking. This will ensure even cooking and better absorption of the sauce flavors. Pat them dry with paper towels to remove excess moisture before placing them in the baking dish.
What kind of fish works best for this recipe?
Mild, flaky white fish such as cod, tilapia, or haddock are excellent choices for this recipe. They absorb the flavors of the sauce well and bake to a tender finish. However, you can also experiment with salmon or trout for a richer flavor.
Can I add more vegetables to the dish?
Absolutely! Adding vegetables like spinach, bell peppers, or zucchini to the baking dish can enhance both the flavor and nutrition of the meal. Just be sure to adjust the baking time slightly to ensure everything cooks evenly.
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).