Simple Baked Fish Fillet Recipe

Of all the recipes that have become staples in my household, this Simple Baked Fish Fillet Recipe holds a special place. I remember the first time I made it, caught in the familiar whirlwind of a busy Tuesday evening. I needed something fast, something healthy, and most importantly, something my entire family, including my notoriously picky youngest, would actually eat without complaint. I was skeptical. Fish can be tricky; a minute too long in the oven and it’s dry, a minute too short and it’s unpleasantly undercooked. But this recipe, with its promise of simplicity and a lemon-butter-garlic combination that smelled like heaven, seemed worth the risk. As it baked, a fragrant aroma filled the kitchen, a comforting blend of zesty lemon, rich butter, and savory garlic that had everyone peeking in to ask what was for dinner. The real magic, however, happened at the table. The fish, with its beautifully golden-brown edges, was incredibly tender and moist. It flaked apart with the gentle nudge of a fork, each piece coated in the luscious, herby sauce. My husband, a man of few words when it comes to food, looked up after his first bite and declared it “restaurant-quality.” But the true victory was seeing my youngest clean their plate and ask for more. Since that day, this has become our go-to “reset” meal—the one we turn to after a weekend of indulgence or when we’re craving something light yet deeply satisfying. It’s a testament to the fact that you don’t need complicated techniques or a long list of ingredients to create a truly memorable and delicious meal. This recipe is more than just food; it’s our little slice of weekday culinary peace.

Ingredients

• 4 (6-ounce) white fish fillets, about 1-inch thick – The star of the show. Choose a firm, mild white fish like cod, halibut, haddock, or even tilapia. The 1-inch thickness is key to ensuring it cooks evenly without drying out.
• 3 tablespoons unsalted butter, melted – This creates the rich, luscious sauce that coats the fish, keeping it moist and adding a beautiful depth of flavor. Using unsalted butter allows you to control the final saltiness of the dish.
• 3 tablespoons extra virgin olive oil – Olive oil partners with the butter to create a well-rounded sauce. It adds a fruity, peppery note and helps prevent the butter from browning too quickly at a higher oven temperature.
• 4 cloves garlic, minced – Freshly minced garlic is non-negotiable here. It infuses the entire dish with a pungent, aromatic flavor that is the backbone of the sauce.
• 1 teaspoon dried oregano – This herb adds a warm, slightly peppery, and earthy undertone that pairs wonderfully with both lemon and fish.
• 1/2 teaspoon paprika – More for color than for intense heat, sweet paprika gives the fish fillets a beautiful, appetizing golden-reddish hue as they bake.
• 1/4 teaspoon black pepper, freshly ground – Freshly ground pepper provides a more potent and complex flavor than its pre-ground counterpart, adding a touch of spice to cut through the richness.
• 1 teaspoon kosher salt – Essential for bringing all the other flavors to life. Kosher salt’s larger flakes dissolve and distribute more evenly.
• 1 large lemon – You’ll use the entire lemon. Half will be juiced for the sauce to provide a bright, acidic kick, and the other half will be thinly sliced to lay over the fish, infusing it with even more citrus aroma as it bakes.
• 2 tablespoons fresh parsley, chopped – Added at the end, fresh parsley brings a burst of fresh, clean, and slightly peppery flavor that brightens up the finished dish and adds a pop of vibrant green color.

Instructions

1. Prepare the Oven and Baking Dish: Begin by preheating your oven to 400°F (200°C). This high heat is crucial for cooking the fish quickly, ensuring the outside gets a slight golden crust while the inside remains perfectly flaky and moist. Lightly grease a 9×13-inch baking dish or a similarly sized oven-safe pan with a small amount of olive oil or cooking spray to prevent the fish from sticking.
2. Pat the Fish Fillets Dry: Using paper towels, gently pat each fish fillet on all sides until it is as dry as possible. This step is critically important. Removing excess surface moisture is the secret to preventing the fish from steaming in the oven, which can lead to a soft, sometimes mushy texture. A dry surface allows the fish to bake and develop a beautiful, delicate crust. Arrange the dried fillets in the prepared baking dish in a single layer, ensuring they are not overlapping.
3. Create the Lemon-Garlic Butter Sauce: In a small bowl, whisk together the melted unsalted butter, extra virgin olive oil, minced garlic, dried oregano, paprika, kosher salt, and freshly ground black pepper. Squeeze the juice from half of the lemon directly into the bowl and continue to whisk until all the ingredients are thoroughly combined into a fragrant, emulsified sauce.
4. Season the Fish: Pour the prepared lemon-garlic butter sauce evenly over the fish fillets in the baking dish. Use a spoon or a pastry brush to ensure each fillet is completely coated on all visible surfaces. This sauce will not only flavor the fish but also protect it during baking, keeping it exceptionally tender.
5. Add Lemon Slices: Take the remaining half of the lemon and cut it into thin slices. Arrange these lemon slices on top of each fish fillet. As the fish bakes, the heat will release the oils and juice from these slices, infusing the fillets with an extra layer of bright, zesty citrus flavor and aroma.
6. Bake to Perfection: Place the baking dish in the preheated oven and bake, uncovered, for 12-15 minutes. The exact cooking time will depend on the thickness of your specific fish fillets. The fish is done when it is opaque all the way through and flakes easily when gently prodded with a fork. You should be able to see the layers of the fish separate with minimal effort. Be careful not to overcook, as this is the primary cause of dry, tough fish.
7. Garnish and Rest: Once cooked, carefully remove the baking dish from the oven. Garnish the fillets generously with the chopped fresh parsley. The residual heat will wilt the parsley slightly, releasing its fresh, vibrant flavor. Let the fish rest in the baking dish for 2-3 minutes before serving. This allows the juices to redistribute throughout the fillets, resulting in a more flavorful and moist final product. Serve immediately, spooning any extra sauce from the bottom of the pan over the fillets.

Nutrition Facts

• Servings: 4
• Calories Per Serving: Approximately 380 kcal
• High in Protein (Approx. 35g): This recipe is an excellent source of high-quality, lean protein, which is vital for building and repairing tissues, supporting muscle mass, and keeping you feeling full and satisfied.
• Rich in Omega-3 Fatty Acids (Approx. 1500mg): Depending on the fish chosen (like cod or halibut), this dish is packed with heart-healthy omega-3s. These essential fats are known to support brain health, reduce inflammation, and lower the risk of chronic diseases.
• Excellent Source of Vitamin B12: Fish is a natural powerhouse of Vitamin B12, a crucial nutrient for nerve function and the formation of DNA and red blood cells. A single serving can provide a significant portion of your daily requirement.
• Good Source of Selenium: This essential mineral acts as a powerful antioxidant, protecting cells from damage, supporting immune function, and playing a key role in thyroid health.
• Relatively Low in Carbohydrates (Approx. 2g): With virtually no carbs coming from the fish or the sauce, this recipe is naturally low-carb, making it an ideal choice for those following ketogenic, Atkins, or other low-carbohydrate dietary plans.

Preparation time

This recipe is the epitome of a quick and efficient meal, perfect for busy weeknights. The total time from start to finish is approximately 25 minutes. This includes about 10 minutes of active preparation time for preheating the oven, patting the fish dry, and whisking together the simple sauce. The remaining 15 minutes is hands-off cooking time while the fish bakes to flaky perfection in the oven, giving you a moment to prepare a quick side dish or simply relax.

How to Serve

This versatile baked fish serves as a fantastic centerpiece for a variety of meals, from simple and healthy to elegantly complex. Here are some wonderful ways to serve it, ensuring you use all the delicious pan sauce:

• Classic Comfort Meal:
  • Serve the fish fillet alongside a generous portion of creamy mashed potatoes or fluffy rice pilaf. These starchy bases are perfect for soaking up the delicious lemon-garlic butter sauce from the pan.
  • Add a side of steamed or roasted green beans or asparagus for a pop of color and a dose of healthy greens.
• Healthy and Light Pairing:
  • Place the baked fish on a bed of quinoa or couscous. These grains add a lovely texture and nutty flavor that complements the fish beautifully.
  • Serve with a large, vibrant garden salad tossed in a simple vinaigrette. The freshness of the salad provides a lovely contrast to the richness of the fish.
• Low-Carbohydrate and Keto-Friendly Options:
  • For a fantastic low-carb meal, serve the fish with roasted cauliflower or cauliflower rice.
  • Pair it with zucchini noodles (zoodles) sautéed with a bit of garlic and olive oil. The zoodles act like pasta, catching the pan sauce perfectly.
  • A side of sautéed spinach with garlic is another excellent, nutrient-dense, and low-carb option.
• Creating Fish Tacos:
  • Gently flake the cooked fish fillets apart with a fork.
  • Serve with warm corn or flour tortillas, a tangy cabbage slaw, sliced avocado or guacamole, and a dollop of sour cream or a drizzle of chipotle aioli.
• On a Bed of Grains or Legumes:
  • Serve the fillet over a warm lentil salad for a hearty and fiber-rich meal.
  • Place it on top of a bed of creamy polenta for an elegant, Italian-inspired presentation.

Additional tips

1. The “10-Minute Rule” for Perfect Doneness: A great rule of thumb for cooking fish is the “10-Minute Rule.” Measure the fish fillet at its thickest point and plan to bake it for 10 minutes per inch of thickness at 400°F (200°C). For example, a 1-inch thick fillet will take about 10 minutes, while a 1.5-inch thick fillet will take about 15 minutes. This is a guideline, but it’s a very reliable starting point to avoid overcooking.
2. Don’t Be Afraid to Use Frozen Fish: High-quality frozen fish can be just as good as fresh, especially if it was flash-frozen at sea. The key is to thaw it properly. The best method is to transfer it from the freezer to the refrigerator the night before you plan to cook it. Avoid thawing fish at room temperature or in the microwave, as this can negatively affect its texture.
3. Unlock More Flavor by “Blooming” Spices: For an even deeper flavor profile, you can “bloom” your dried spices. Before mixing all the sauce ingredients, gently heat the olive oil in a small saucepan over low heat. Add the minced garlic and cook for about 30 seconds until fragrant (do not let it brown). Then, stir in the oregano and paprika and cook for another 15-20 seconds. This process awakens the essential oils in the spices. Remove from heat and then whisk in the melted butter and other ingredients.
4. Embrace Herb and Spice Variations: This recipe is a fantastic canvas for experimentation. Swap the oregano for dried dill, thyme, or an Italian seasoning blend. Add a pinch of red pepper flakes to the sauce for a little kick of heat. For a different flavor profile, try adding a teaspoon of Dijon mustard to the sauce for a tangy, savory twist.
5. Make it a One-Pan Meal: To save on cleanup, you can turn this into a complete one-pan dinner. Choose quick-cooking vegetables like asparagus spears, cherry tomatoes, sliced zucchini, or bell peppers. Toss them in a little olive oil, salt, and pepper, and arrange them around the fish fillets in the baking dish before baking. They will roast beautifully alongside the fish.
6. The Importance of a Non-Reactive Dish: When cooking with acidic ingredients like lemon juice, it’s best to use a baking dish made from a non-reactive material such as glass, ceramic, or enamel-coated cast iron. Bare metals like aluminum or cast iron can react with the acid, potentially leaching a metallic taste into your food.
7. Storing and Reheating Leftovers: Leftover baked fish can be stored in an airtight container in the refrigerator for up to 2 days. The best way to reheat it is gently in a low-temperature oven (around 275°F or 135°C) or in a toaster oven until just warmed through. Add a splash of water or a small pat of butter to the dish to help keep it moist. Avoid the microwave, as it can easily overcook the fish and make it rubbery.
8. Don’t Discard the Pan Sauce: The liquid at the bottom of the baking dish after cooking is pure gold. It’s a concentrated, delicious sauce made from the fish juices, butter, lemon, and garlic. When serving, be sure to use a spoon to drizzle this incredible sauce over the fish and any side dishes you’re serving with it. It ties the entire meal together.

FAQ section

1. What is the best type of white fish to use for this recipe?
The beauty of this recipe is its versatility. The best choices are mild, firm-fleshed white fish that are about 1-inch thick. Cod is a fantastic, popular option because it has a mild flavor and large, tender flakes. Halibut is a premium choice; it’s firmer and meatier, holding up beautifully to baking. Haddock is slightly sweeter and more delicate than cod but works wonderfully. For a more budget-friendly option, tilapia or pollock can also be used, though you may need to reduce the cooking time slightly as these fillets are often thinner.

2. My fish turned out soggy or mushy. What did I do wrong?
Soggy fish is almost always a result of excess moisture. There are two likely culprits. First, you may not have patted the fish fillets dry enough before seasoning. Any water on the surface of the fish will turn to steam in the oven, preventing it from baking properly. Second, you might have overcrowded the baking dish. If the fillets are too close together or overlapping, they will steam each other instead of baking in the dry heat of the oven. Always use a dish large enough to give each fillet a little space.

3. Can I use frozen fish fillets directly from the freezer?
While you technically can, it is highly recommended that you thaw the fish completely before baking. Cooking fish from frozen can lead to uneven cooking—the outside may become overcooked and dry by the time the inside is safely cooked through. The best way to thaw fish is overnight in the refrigerator. If you are in a pinch, you can use the sealed-bag-in-cold-water method, but thawing in the fridge yields the best texture.

4. How do I know for sure when my fish is cooked perfectly?
The most reliable sign is that the fish flakes easily with a fork. Insert a fork into the thickest part of the fillet and give it a gentle twist. If the fish separates into opaque flakes without resistance, it’s done. If it’s still somewhat translucent and rubbery, it needs more time. For absolute certainty, you can use an instant-read food thermometer. The internal temperature of the fish should reach 145°F (63°C) at its thickest point.

5. Is it better to bake fish covered with foil or uncovered?
For this specific recipe, you should bake the fish uncovered. Baking uncovered allows the high, dry heat of the oven to circulate around the fish, helping to evaporate any surface moisture and giving the top a beautiful, slightly golden finish. Covering the fish with foil would trap steam, essentially poaching the fish in its own juices, which would prevent that desirable baked texture from developing.

6. Can I make this recipe dairy-free?
Absolutely! To make this recipe dairy-free, simply substitute the unsalted butter with a high-quality, dairy-free butter substitute or use an equivalent amount of extra virgin olive oil. If you use all olive oil, the sauce will be slightly less creamy but just as delicious, with a more pronounced fruity and peppery flavor.

7. Can I prepare this baked fish ahead of time?
Because fish cooks so quickly and is best enjoyed fresh, it’s not an ideal dish to fully cook ahead of time. However, you can do some of the prep work to save time. You can whisk together all the sauce ingredients and store them in an airtight container in the refrigerator for up to 2 days. When you’re ready to cook, all you need to do is preheat the oven, pat the fish dry, and pour the pre-made sauce over it before baking.

8. What other herbs can I use besides parsley and oregano?
This recipe is very forgiving and pairs well with many different herbs. For a different flavor profile, you could substitute the dried oregano with dried dill weed, which is a classic pairing with fish, especially when lemon is involved. Fresh thyme or rosemary (used sparingly, as it’s strong) can add a lovely, woody aroma. For the fresh garnish, chopped fresh dill or chives are excellent alternatives to parsley.