Fish with Lemon Mustard Caper Sauce
Prep time: 
Cook time: 
Total time: 
Serves: 6 fillets
  • 24 ounces frozen Barramundi (2 packages) or other white fish
  • 2 tablespoon lemon juice + extra to squeeze over the fish before cooking
  • 4 garlic cloves, crushed
  • 3 - 4 tablespoons capers, chopped
  • 1 tablespoon + 1 teaspoon Dijon mustard
  • 4 tablespoons extra virgin olive oil
  • ½ teaspoon coarse ground black pepper
  • ½ cup fresh chopped parsley
  1. Preheat the oven to 400°F.
  2. Defrost the individually wrapped fish fillets in a bowl of cold water for 10 minutes. Once thawed, remove the fish from the plastic wrap.
  3. Place the thawed fish fillets on a baking pan, and drizzle a bit of lemon juice over each fillet. Bake for 12 - 15 minutes or until flakey.
  4. Meanwhile, make the sauce by mixing the remaining ingredients (2 tablespoons lemon juice through parsley) in a bowl.
  5. Once the fish is cooked through, place each fillet on a serving dish and top with the sauce.
Feel free to use any fish fillets you prefer. Adjust the cooking time according to the thickness of the fillet.
Nutrition Information
Serving size: 1 fillet Calories: 185 Fat: 11g Saturated fat: 1.5g Trans fat: 0g Carbohydrates: 2g Sodium: 225mg Fiber: < 1g Protein: 24g Cholesterol: 47mg
Recipe by Food & Nutrition Solutions by Jill at