Baked Lemon Herb White Fish with Steamed Vegetables

A light, healthy, and high-protein meal featuring flaky baked white fish seasoned with lemon and herbs, served with simple steamed vegetables. Perfect for a Weight Watchers–style meal.

Yield

2 servings

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Ingredients

Fish

• 2 white fish fillets (cod, tilapia, haddock, or basa)
• 1 tbsp olive oil or cooking spray
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 2 garlic cloves, minced
• 1 tsp dried oregano
• 1 tsp dried parsley
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

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Steamed Vegetables

• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 cup zucchini, sliced
• 1 cup green beans or asparagus

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Optional Garnish

• Fresh parsley
• Lemon wedges
• Black pepper

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Equipment

• Baking dish or tray
• Oven
• Steamer basket or pot with lid
• Foil (optional)

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Instructions

Step 1: Prepare the Fish

1. Preheat oven to 375°F (190°C).
2. Place fish fillets in a baking dish.
3. Lightly brush or spray with olive oil.

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Step 2: Season the Fish

In a small bowl mix:

• Lemon juice
• Lemon zest
• Garlic
• Oregano
• Parsley
• Paprika
• Salt
• Black pepper

Pour mixture evenly over fish.

Optional:

• Let marinate for 10–15 minutes for deeper flavor.

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Step 3: Bake the Fish

1. Cover dish loosely with foil (optional for moisture).
2. Bake for 15–20 minutes depending on thickness.
3. Fish is done when it flakes easily with a fork.

Do not overcook to keep it tender.

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Step 4: Steam the Vegetables

1. Bring a pot of water to a boil or use a steamer basket.
2. Add vegetables.
3. Steam:
   • Broccoli: 5–6 minutes
   • Carrots: 6–8 minutes
   • Zucchini: 3–4 minutes
   • Green beans/asparagus: 4–6 minutes

Vegetables should be tender but still vibrant.

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Step 5: Serve

1. Plate fish alongside steamed vegetables.
2. Drizzle any pan juices over fish.
3. Add fresh lemon juice if desired.

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Serving Suggestions

Serve with:

• Brown rice or quinoa (optional)
• Light yogurt dill sauce
• Mixed green salad
• Roasted sweet potatoes

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Variations

Spicy Lemon Fish

Add:

• Chili flakes
• Cayenne pepper

Garlic Butter Version

Replace olive oil with:

• 1 tbsp light butter

Mediterranean Style

Add:

• Olives
• Cherry tomatoes
• Capers

Asian-Inspired Version

Replace seasoning with:

• Soy sauce
• Ginger
• Sesame oil

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Storage

Refrigerator

• Up to 2–3 days

Freezer

• Fish: up to 2 months (best fresh)

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Reheating

• Oven: 325°F (165°C) for 8–10 minutes
• Microwave: 1–2 minutes (may soften texture)

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Approximate Nutrition (Per Serving)

• Calories: 180–260
• Protein: 25–35 g
• Fat: 6–10 g
• Carbs: Low