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heart healthy fish with lemon mustard and capers

Fish with Lemon Mustard Caper Sauce

3.67 from 3 votes
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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