Baked fish fillets
Discover a healthy and flavorful meal with our Baked Fish Fillets recipe. This dish features tender white fish fillets marinated in soy sauce and paired with vibrant scallions, red pepper, and carrot for a nutritious, delicious dinner option.
- 29 May 2024
- Cook time 10 min
- Prep time 20 min
- 4 Servings
- 5 Ingredients
Baked fish fillets make for a delicious, healthy, and easy-to-prepare meal. This recipe combines the mild flavors of white fish with the aromatic charm of scallions, the natural sweetness of red pepper, and the crunch of carrots. Enhanced with soy sauce, this dish offers a perfect blend of savory and fresh notes that's sure to please any palate. Follow this simple guide to create a delightful baked fish dish that can be served on any occasion.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C) to get it ready for baking.
- Chop the scallions into small pieces.
- Slice the red pepper into thin strips.
- Julienne the carrot (cut into thin matchstick-like strips).
- Place the white fish fillets in a baking dish.
- Pour the soy sauce evenly over the fish fillets, ensuring they are well-coated.
- Evenly distribute the chopped scallions, sliced red pepper, and julienned carrot over and around the fish fillets in the baking dish.
- Place the baking dish in the preheated oven.
- Bake for about 20-25 minutes, or until the fish is opaque and flakes easily with a fork.
- Once done, remove the baking dish from the oven.
- Let the fish rest for a few minutes before serving to allow the flavors to meld.
- Serve the baked fish fillets with the cooked vegetables on the side or on top.
Tips:
- For an extra burst of flavor, marinate the fish in the soy sauce for at least 15 minutes before baking.
- To ensure even cooking, cut the vegetables into uniform sizes.
- Preheat your oven to 375°F (190°C) for the best results.
- Place the fish and vegetables on a lined baking sheet or in a baking dish to prevent sticking and for easy cleanup.
- Check the fish for doneness by using a fork; it should flake easily and appear opaque.
- Feel free to add your favorite herbs or spices, such as thyme, garlic, or ginger, for additional flavor.
This baked fish fillets recipe is not only simple and quick but also packed with nutrients and vibrant flavors. By following these tips and instructions, you can create a meal that is both satisfying and nutritious. Enjoy your baked fish fillets hot, straight from the oven, perhaps with a side of steamed rice or a fresh salad to complete the meal. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 250kcal | 10% |
| Protein | |
| Protein 33g | 23% |
| Carbohydrates | |
| Carbohydrates 4.46g | 1% |
| Fiber 1.20g | 3% |
| Sugar 2.34g | 2% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.57g | 5% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 220ug | 24% |
| Choline 120mg | 21% |
| Vitamin B1 0.27mg | 22% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 6mg | 36% |
| Vitamin B6 0.63mg | 37% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 27mg | 30% |
| Vitamin E 0.76mg | 5% |
| Vitamin K 3.18ug | 3% |
| Minerals | |
| Calcium, Ca 60mg | 4% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 1.01mg | 9% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 500mg | 40% |
| Potassium, K 720mg | 21% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 920mg | 61% |
| Zinc, Zn 1.92mg | 17% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Green salad with hot and sour dressing
Ready in minutes and loaded with freshness, it's the perfect healthy addition to your diet.
10 May 2024Balsamic fig vegetable stir fry with cashews and rice
Served over a bed of fluffy white rice, this easy-to-make stir fry is a wholesome, delicious, and nutritious meal that's perfect for any night of the week.
29 May 2024Eggplant veggie stir-fry
Perfect for a quick weeknight dinner or a stylish vegan meal option.
12 Jun 2024Honey sesame baby carrots
This simple recipe combines tender carrots drizzled with honey and sprinkled with sesame seeds for a delicious and healthy side dish, ready in minutes.
11 Apr 2024Oat & lemon crumbed fish with asian salad
Perfect for a light yet satisfying lunch or dinner that’s full of flavor and easy to prepare.
01 Apr 2024Curry cauliflower with peanut butter, almonds and olive oil
A vegan and gluten-free delight for your next meal.
25 Apr 2024Orange-crusted fish
Perfect for seafood lovers looking to add a citrusy kick to their dinner routine.
10 Apr 2024Tilapia, pepper, asparagus and egg stir-fry
Ready in minutes for a delicious and balanced meal.
07 May 2024Peanut tofu lettuce wraps with veggies
Perfect for a healthy, delicious, and easy-to-make meal.
07 Jun 2024Shrimp and vegetable brown rice bowl
Perfect for a quick weeknight dinner or a satisfying lunch.
02 Apr 2024