This Baked Fish with Lemon Cream Sauce is a quick and simple yet impressive dish where fish fillets are baked in a luscious lemon cream sauce. With only a few ingredients, it’s an easy, 15-minute meal that’s perfect for busy weeknights. The fish is perfectly tender and juicy, and the lemon cream sauce is flavorful but not overly rich, making it ideal for a lighter meal.

Full Recipe:

Ingredients:

• For the Fish:

  • 4 x 150-180g (5-6 oz) fish fillets (skinless, boneless)

  • 50g (4 tbsp) unsalted butter

  • ¼ cup cream (heavy/thickened)

  • 1-2 garlic cloves, minced

  • 1 tbsp Dijon mustard

  • 1 ½ tbsp lemon juice

  • Salt & pepper

  • 1 ½ tbsp finely chopped shallots (or French onion)

  • Fresh parsley and lemon slices (for garnish)

Directions:

1. Preheat Oven:

   • Preheat your oven to 200°C (390°F).

2. Prepare the Fish:

   • Place fish fillets in a baking dish, ensuring they aren’t overcrowded. Sprinkle both sides of the fish with salt and pepper.

3. Make the Lemon Cream Sauce:

   • In a microwave-safe bowl, combine the butter, cream, minced garlic, Dijon mustard, lemon juice, salt, and pepper. Microwave in two 30-second bursts, stirring in between until the sauce is smooth.

4. Assemble and Bake:

   • Pour the sauce over the fish fillets and sprinkle with chopped shallots. Bake for 10-12 minutes, or until the fish is cooked through and flakes easily with a fork.

5. Serve:

   • Remove the fish from the oven and transfer to serving plates. Spoon the sauce over the top and garnish with fresh parsley and lemon wedges.

Nutritional Value (per serving):

• Calories: 282 kcal

• Carbohydrates: 1g

• Protein: 34.1g

• Fat: 16.1g

  • Saturated Fat: 9.8g

• Cholesterol: 128mg

• Sodium: 194mg

• Potassium: 28mg

• Vitamin A: 450 IU

• Vitamin C: 4.1mg

• Calcium: 50mg

• Iron: 2mg

This recipe works best with white, flaky fish such as tilapia, snapper, or basa, and is perfect when paired with rice, quinoa, or a fresh salad. It’s a simple, flavorful dish that’s sure to impress with minimal effort!

The Appeal of Baked Fish with Lemon Cream Sauce

What makes Baked Fish with Lemon Cream Sauce so appealing is its simplicity. With only a handful of ingredients, this dish can be prepared in just 15 minutes, making it a perfect choice for a healthy yet indulgent dinner that won’t take up too much of your time. The fish itself is moist and flaky, and the lemon cream sauce adds a fresh, zesty flavor that complements the delicate taste of the fish. It’s a light meal that’s satisfying without being heavy, making it a great option for those seeking something both flavorful and nutritious.

The combination of buttery cream, lemon, and Dijon mustard creates a sauce that’s both creamy and tangy without being overwhelming. This makes it the perfect accompaniment to mild, white fish like tilapia, snapper, or basa. The richness of the sauce is balanced by the freshness of the lemon, and the garlic and shallots add an aromatic depth that ties everything together.

Choosing the Right Fish

The choice of fish is crucial in a dish like this. For the best results, it’s recommended to use mild, white, and flaky fish fillets. Some excellent choices include:

• Tilapia: Known for its delicate flavor and tender texture, tilapia is an ideal choice for this dish.

• Snapper: This fish has a slightly firmer texture but is still mild and pairs wonderfully with the lemon cream sauce.

• Basa: A very mild-flavored fish that flakes easily, basa works beautifully in this recipe.

• Cod or haddock: These also work well and are commonly used in similar recipes, providing a flaky texture that soaks up the sauce.

The key is to choose fish that will cook quickly and retain its moisture, ensuring a tender, juicy result. The fish fillets should be skinless and boneless to make preparation even easier.

The Lemon Cream Sauce

The true star of this dish is the lemon cream sauce. With just a few ingredients, this sauce is able to deliver a burst of flavor that perfectly complements the mildness of the fish. The sauce is a blend of butter, cream, garlic, Dijon mustard, and lemon juice, with salt and pepper to taste. The butter and cream form the base, creating a rich, smooth texture, while the garlic infuses the sauce with an aromatic depth.

The addition of Dijon mustard provides a subtle tang that cuts through the richness of the cream, and the lemon juice adds a bright, citrusy note that livens up the entire dish. This balance of creamy, tangy, and savory elements creates a sauce that is full of flavor but still light enough not to overpower the fish.

Preparation and Cooking Process

The preparation for Baked Fish with Lemon Cream Sauce is incredibly simple, and the dish comes together quickly. Start by preheating your oven to 200°C (390°F), which is the perfect temperature for baking fish fillets. Place the fish fillets in a baking dish, making sure they aren’t overcrowded. Sprinkle both sides of the fish with salt and pepper to enhance its natural flavor.

The next step is to prepare the lemon cream sauce. In a microwave-safe bowl, combine the butter, cream, garlic, Dijon mustard, lemon juice, and a pinch of salt and pepper. Microwave in two 30-second bursts, stirring in between, until the sauce is smooth and fully combined. The sauce should be warm and slightly thickened by the time it’s ready to pour over the fish.

Once the sauce is ready, pour it over the fish fillets, making sure they are fully covered. Sprinkle finely chopped shallots (or French onion) over the top to add a touch of sweetness and texture to the dish. The shallots will cook down in the sauce, infusing the fish with additional flavor.

Next, bake the fish for 10-12 minutes, or until it is cooked through and flakes easily with a fork. The baking time may vary slightly depending on the thickness of your fish fillets, but the fish should always remain tender and moist. As the fish bakes, it absorbs the flavor of the lemon cream sauce, resulting in a wonderfully flavorful and juicy dish.

Serving Suggestions

Baked Fish with Lemon Cream Sauce is versatile and can be served with a variety of sides to complete the meal. Some great options include:

• Steamed rice: The cream sauce pairs wonderfully with rice, allowing you to soak up all the delicious flavors.

• Quinoa: For a healthier alternative, serve the fish with quinoa, which adds texture and a nutty flavor that complements the dish.

• Fresh salad: A simple green salad with a light vinaigrette provides a refreshing contrast to the rich, creamy sauce.

• Roasted vegetables: Asparagus, broccoli, or roasted carrots would make a delicious, nutritious side to round out the meal.

For garnish, top the fish with a sprinkle of fresh parsley for a burst of color and freshness. Lemon slices can be added as a decorative touch, as well as an extra squeeze of lemon for those who enjoy a bit more citrus in their dish.

Nutritional Value and Health Benefits

Baked Fish with Lemon Cream Sauce is not only a quick and easy dish but also a nutritious one. Each serving contains around 282 calories, making it a relatively light meal. The dish provides 34.1 grams of protein, which is essential for building and repairing tissues in the body. The fish itself is a lean protein source that is low in fat but high in beneficial omega-3 fatty acids, which are good for heart health.

The sauce contains butter and cream, which provide some fat content, but this is balanced out by the lightness of the fish and the use of only small amounts of each ingredient. The lemon juice adds a boost of vitamin C, while the fresh parsley garnish provides additional vitamins and antioxidants.

If you are looking for a low-carb option, this dish is perfect as it contains only 1g of carbohydrates per serving. The nutritional profile of this dish makes it an excellent choice for anyone following a balanced, healthy diet.

Conclusion

In conclusion, Baked Fish with Lemon Cream Sauce is a simple, flavorful, and quick meal that can be made in just 15 minutes. With its tender fish fillets and creamy, tangy sauce, it’s the perfect choice for busy weeknights when you want a light yet satisfying meal. The freshness of the lemon and the richness of the cream come together beautifully, making this dish a crowd-pleaser that’s easy to prepare and sure to impress. Whether served with rice, quinoa, or a fresh salad, this dish is an excellent addition to your repertoire of quick, healthy meals.