Baked Fish with Lemon Sauce

Baked Fish with Lemon Sauce

Baked fish should be a staple dish in all weekly meal plans. Baking fish in foil keeps it succulent and traps in the juices and flavours.

CAL P/SERVE
425
kJ P/SERVE
1780
FAT P/SERVE
13.9g
CARBS P/SERVE
14.2g
PROTEIN P/SERVE
55.2g
SUGAR P/SERVE
1.5g
SODIUM P/SERVE
280g
FAT
%
2.9%
ENERGY RDI%
20.4%

Serve this dish with steamed vegetables, you could even lightly saute the vegetables in a touch of garlic.

This recipe is low fat, low sodium, low sugar, high protein.

Ingredients

Fish

  • 400g firm-fleshed white-fish fillet, your favourite, we used snapper
  • 1 tablespoon extra-virgin olive oil
  • Salt
  • 10g butter
  • Freshly ground black pepper
  • 1 bay leaf, cut in half (optional)
  • Fresh herbs, such as chives, parsley, tarragon, or chervil (optional)
  • 1 tablespoon unsalted butter
  • 3 thin lemon slices
  • 1 tablespoon dry white wine or water

Sauce

  • 20g butter
  • 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 or water

Method

  1. Heat the oven to 200C.
  2. Cut a large piece of foil and smaller piece of baking paper.  Place the smaller baking paper on the foil and make sure the foil sides are erected up so you can capture the liquid. 
  3. Place fish on the baking paper and drizzle with olive oil rubbing all over the fish and season with salt and pepper.
  4. Lay the bay leaf and a few sprigs of herbs (if using) on top of the fish. Break the butter into little pieces and arrange them on top of the herbs.
  5. Place the lemon slices over everything and drizzle with the remaining oil and wine.
  6. Fold the foil over to cover the fish crimping the edges together leaving around 5cms above for steam to be captured.
  7. Place the foil on a tray and place in middle of oven and back for around 12 mins.
  8. Steam potatoes with skin on and broccoli until tender.
  9. Meanwhile, melt butter 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 and drizzle over fish.

Nutrition Table

Servings: 4 Serving size:465g
Average Serve Average 100g
Energy 1780 kJ 382 kJ
  425 Cal 91 Cal
Protein 55.2 g 11.9 g
Fat, total 13.9 g 3.0 g
- Saturated 7.1 g 1.5 g
Carbohydrate 14.2 g 3.1 g
- Sugars 1.5 g 0.3 g
Sodium 280 mg 60 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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