Fish with Lemon Mustard Caper Sauce

heart healthy fish with lemon mustard and capersAre you intimidated by fish?

So many of my clients enjoy fish but don’t know how to prepare a healthy fish recipe, or even how to buy it. I’m a fan of individually-frozen fish fillets because they thaw so quickly in a pot of cold water and because I don’t have to worry about freshness. By the time I’ve changed out of my work clothes and gathered the rest of my ingredients, the frozen fish fillets are fully defrosted and ready to go.

This quick, healthy fish recipe is perfect for a busy weeknight.

While the fish is defrosting, I start some brown rice or wheat berries in my rice cooker. Once the fish is in the oven, I whip up the sauce and prepare a vegetable. Dinner in no time! And delicious too.

Fish with Lemon Mustard Caper Sauce. Try it with BarramundiClick To Tweet

I have prepared this recipe with both barramundi and tilapia. Both are delicious. Check out an earlier post to get more tips to boost your fish intake. And try this Asian-Inspired Barramundi for another fast recipe.

quick healthy fish recipe

heart healthy fish with lemon mustard and capers

Fish with Lemon Mustard Caper Sauce

5 from 1 vote
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6 fillets
Calories: 185kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND


  • 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
  • 1/2 teaspoon coarse ground black pepper
  • 1/2 cup fresh chopped parsley


  • Preheat the oven to 400°F.
  • Defrost the individually wrapped fish fillets in a bowl of cold water for 10 minutes. Once thawed, remove the fish from the plastic wrap.
  • 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.
  • Meanwhile, make the sauce by mixing the remaining ingredients (2 tablespoons lemon juice through parsley) in a bowl.
  • 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.


Serving: 1fillet | Calories: 185kcal | Carbohydrates: 2g | Protein: 24g | Fat: 11g | Saturated Fat: 1.5g | Trans Fat: 0g | Cholesterol: 47mg | Sodium: 225mg | Fiber: 0.8g

Please tell me your favorite ways to get a quick and healthful recipe meal on the table.

Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

Leave a Reply


  1. Mary M. Martinez on March 28, 2016 at 10:26 am

    I tried this recipe tonight and it tasted AMAZING!!! Thank you so much for posting this!

    • Jill Weisenberger on March 28, 2016 at 10:56 am

      I’m so happy to hear that! Thank you so much for sharing Mary.

  2. Eileen on March 27, 2017 at 10:09 am

    Loved tilapia but concerned about farm raised. Have never found it wild caught. So stopped using it. What are your thoughts about farm raised fish?

    • Jill Weisenberger on March 27, 2017 at 2:46 pm

      There’s a lot of hype about farm-raised fish, but the truth of it is both farm-raised and wild fish have a place in our food supply. A good place to look for sustainability info is the Monterey Bay Aquarium Seafood Watch.It’s just not true that all farmed fish is dirty or highly contaminated. And here’s a point of view from the Mayo Clinic.

Leave a Comment

Jill's Books

Welcome to my Blog

Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

Dietspotlight Top Pro 2017-18

Connect With Jill

Dietspotlight Top Pro 2017-18