Citrus and Herb Baked White Fish
Delicate fish needs acid and aromatics more than salt. This bakes in under 20 minutes on one sheet pan.
Sodium note
Fresh, unprocessed white fish is naturally low in sodium. Estimated 70 to 110 mg per fillet, depending on the species.
Ingredients
- 4 white fish fillets (cod, haddock, tilapia or halibut), about 6 oz each
- 2 tablespoons olive oil
- 1 orange, thinly sliced
- 1 lemon, half sliced and half for juice
- 2 garlic cloves, minced
- 1/4 cup fresh dill, chopped
- 1/2 teaspoon black pepper
- 1/4 teaspoon crushed red pepper (optional)
Method
- 1
Heat the oven to 400 F and line a sheet pan with parchment.
- 2
Pat the fillets dry and rub with olive oil, garlic, black pepper and red pepper.
- 3
Lay citrus slices under and over each fillet.
- 4
Bake for 12 to 15 minutes, until the fish flakes easily with a fork.
- 5
Finish with fresh dill and a squeeze of lemon juice.
Nutrition (estimated, per serving)
- Calories
- 230
- Protein
- 30 g
- Carbs
- 3 g
- Fat
- 11 g
- Sodium
- 90 mg per serving
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Cod, halibut, tilapia or haddock all work; adjust time for thickness.
- Fresh dill can be swapped for parsley, tarragon or chives.
- Orange slices in place of lemon give a sweeter, mellower result.
Tips
- Frozen fish works well; thaw overnight in the refrigerator and pat very dry.
- Check labels on frozen fillets for added sodium tripolyphosphate or salt solutions.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
