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Fish with Lemon Mustard Caper Sauce
4.19
from
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votes
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Prep Time:
5
minutes
minutes
Cook Time:
15
minutes
minutes
Total Time:
20
minutes
minutes
Servings:
6
fillets
Calories:
185
kcal
Author:
Jill Weisenberger MS, RDN, CDE, FAND
Ingredients
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
Instructions
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.
Notes
Feel free to use any fish fillets you prefer. Adjust the cooking time according to the thickness of the fillet.
Nutrition
Serving:
1
fillet
|
Calories:
185
kcal
|
Carbohydrates:
2
g
|
Protein:
24
g
|
Fat:
11
g
|
Saturated Fat:
1.5
g
|
Trans Fat:
0
g
|
Cholesterol:
47
mg
|
Sodium:
225
mg
|
Fiber:
0.8
g