Delicious Baked Fish Recipes

21 Delicious Baked Fish Recipes for Healthy Weeknight Dinners

Baked fish is a smart, delicious, and healthy dinner choice for seafood lovers, and here are the best baked fish recipes that are not only healthy, but also quick, tasty, and perfect for busy weeknights. Packed with lean protein, and omega-3 fatty acids, and low in calories, these oven-baked fish dishes are ideal for weight loss, meal prep, and heart-healthy diets.

Most of these dishes require minimal ingredients, easy prep, and no frying—just clean, vibrant flavors that come together beautifully in the oven. Perfect for anyone on a clean eating, low-carb dinner, or following a Mediterranean diet, these recipes will help you cook fish with confidence.

So fire up your oven, grab your favorite fillets, and let’s take a look at the ultimate list of easy, healthy, and delicious baked fish recipes that your family (and your body) will thank you for!

🐟 Why Baked Fish is the Ultimate Healthy Dinner Option

Baked fish recipes are not just easy weeknight dinners; they’re also one of the healthiest meals you can enjoy. Whether you’re following a low-carb diet, aiming for weight loss, or just want to add more clean proteins to your menu, oven-baked fish checks every box.

  • ✅ High in lean protein and low in calories
  • ✅ Excellent source of heart-healthy omega-3 fatty acids
  • ✅ Faster cooking and less oil than pan-frying or deep-frying
  • ✅ Perfect for keto, paleo, Mediterranean, and clean eating diets
  • ✅ Minimal cleanup when baked in foil or parchment

According to Harvard Health Publishing, eating fish just two times per week can significantly improve heart and brain health, thanks to the abundance of omega-3s.

Healthy Baked Fish Dish

In short, if you’re looking for a delicious, nutrient-rich meal that fits into nearly any diet plan, baked fish is your go-to. In the next section, we’ll show you exactly how to bake fish perfectly every time — even if you’re a beginner!


🐟 How to Bake Fish Perfectly Every Time

Learning how to bake fish can take your healthy eating to a whole new level. Whether you’re cooking flaky white fish or rich salmon, these simple tips will ensure your fish is moist, flavorful, and cooked to perfection—every time. No more dry or rubbery results!

🔥 1. Preheat Your Oven Properly

For most types of fish, preheat your oven to 375°F to 400°F (190°C to 200°C). Thicker cuts like salmon or halibut can handle higher heat, while thinner fillets like tilapia or flounder do better at 375°F.

⏱️ 2. Watch the Bake Time

A good rule of thumb is to bake fish for 10 minutes per inch of thickness. Always check the internal temperature—it should reach 145°F (63°C) according to Healthline’s safe cooking guidelines.

🧴 3. Keep It Moist with Oils, Foil, or Parchment

Coat fish lightly with olive oil, lemon juice, or butter. For extra moisture and easy cleanup, try baking in foil or parchment paper (en papillote). It locks in juices and flavor while cooking.

🌿 4. Season Generously with Herbs and Citrus

Fish loves fresh herbs like dill, parsley, thyme, and cilantro. Add slices of lemon, lime, or orange for a natural flavor boost. Try seasoning blends like lemon pepper, Cajun, or Italian mix for quick flavor upgrades.

🥄 5. Use a Thermometer

Invest in a meat thermometer for consistent results. Fish is done when it’s opaque, flakes easily, and registers 145°F in the thickest part.

Pro Tip: Let your baked fish rest for 2-3 minutes after removing it from the oven. This allows juices to redistribute and prevents drying out.


21 Delicious Baked Fish Recipes for Healthy Weeknight Dinners


Suggested: Beef Dinner Recipes


🧰 Tools & 🐟 Ingredients You’ll Need to Bake the Perfect Fish

Make your oven-baked fish recipes effortless and flavorful with these essential tools and pantry ingredients. From lemon zest to cast iron baking dishes, here’s everything you need for baking fish to perfection.

🔧 Must-Have Tools

  • Oven-safe baking dish (glass or ceramic)
  • Aluminum foil or parchment paper (for moisture retention)
  • Fish spatula or non-stick-safe tongs
  • Meat thermometer (ideal temp: 145°F / 63°C)
  • Sharp knife for portioning fillets

🌿 Key Ingredients for Flavorful Baked Fish

  • Fresh fish fillets (salmon, tilapia, cod, halibut, etc.)
  • Olive oil or avocado oil (for moisture and crisping)
  • Lemon juice and zest (adds brightness)
  • Garlic, onion, and shallots (flavor boosters)
  • Fresh herbs: parsley, dill, thyme, rosemary
  • Salt, pepper, paprika, cumin, and spice blends

Related: Easy Chickpea Salad


🥗 What to Serve with Baked Fish? Best Side Dishes & Pairings

Thinking what side dishes go well with baked fish? Balanced with nutrients and bold flavors, these sides are perfect for low-carb, gluten-free, and clean eating diets.

1. Roasted Vegetables

Oven-roasted broccoli, asparagus, or bell peppers add crunch and color—plus they bake at the same temp as most fish!

2. Garlic Lemon Quinoa

Light, protein-rich quinoa with lemon zest complements fish without overpowering its flavor.

3. Steamed Asparagus

High in fiber and vitamins, asparagus with a squeeze of lemon is a classic side for baked white fish or trout.

4. Brown Rice or Cauliflower Rice

Whole grains or low-carb cauliflower rice offer clean, satisfying carbs to round out your fish meal.

5. Mediterranean Chickpea Salad

Loaded with fresh herbs, feta, cucumbers, and olives, this high-fiber salad pairs beautifully with Mediterranean baked cod or tilapia.

6. Citrus Avocado Salad

Healthy fats and tangy citrus slices balance out flaky baked salmon or mahi mahi. It’s refreshing and light!


Related: Creamy Tuna Pasta Salad


🔥 Tips to Make Your Baked Fish Even Better!

🍋 Use Citrus Zest

Grate lemon, lime, or orange zest over the fish before baking. It adds brightness without adding calories, perfect for a healthy fish dinner.

🧂 Season Generously

Don’t be afraid to season with herbs like thyme, dill, or rosemary. A good spice blend transforms oven baked fish into something spectacular.

📦 Try “En Papillote” (Baking in Parchment)

Sealing fish in parchment helps retain moisture and flavor. It’s a no-mess method that’s also great for low-calorie baked fish recipes.

⏱ Don’t Overcook!

Bake fish just until it flakes. Most filets are done in 12–15 minutes at 375°F. Use a thermometer (145°F is ideal). Moist baked fish is all about timing!

🧄 Add Aromatics

Place sliced garlic, onions, or shallots underneath the fish for added depth and aroma. It’s a delicious trick used in gourmet oven fish recipes.


Suggested: Easy Slow Cooker Garlic Butter Chicken Recipe


Storage & Meal Prep Tips for Baked Fish

Learning how to store and meal prep your baked fish recipes properly can save you time, reduce food waste, and make your weekly meal planning super efficient.

🔒 How to Store Cooked Baked Fish

After your fish has cooled to room temperature, place it in an airtight container. Store it in the refrigerator for up to 3 days. Be sure to keep it on the top shelf away from raw meat.

🔥 Best Way to Reheat Baked Fish

To avoid drying out your baked fish, reheat it in a preheated oven at 275°F (135°C) for 10–12 minutes. Add a splash of lemon juice or olive oil to retain moisture.

❄️ Can You Freeze Baked Fish?

Yes! You can freeze baked fish for up to 2 months. Wrap it tightly in foil or freezer-safe bags. Thaw in the fridge overnight before reheating.

📦 Meal Prep with Baked Fish

Bake 3–4 filets in advance and portion them with veggies or brown rice in glass containers. These protein-packed lunches are perfect for healthy meal prep.

👉 For more on food storage safety, visit the FDA’s Chilling and Storage Guidelines.


Related: Crispy Parmesan Eggs


Frequently Asked Questions About Baked Fish Recipes

🔸 How long should I bake fish in the oven?

Most fish fillets should be baked at 375°F (190°C) for 12–15 minutes, depending on thickness. The ideal internal temperature for cooked fish is 145°F (63°C). Always check with a food thermometer for perfectly baked, moist fish.

🔸 What is the best type of fish to bake?

Some of the best fish for baking include salmon, cod, tilapia, halibut, trout, and haddock. These varieties hold moisture well, absorb marinades beautifully, and remain flaky without drying out in the oven.

🔸 Can I bake frozen fish without thawing?

Yes, you can bake frozen fish directly, but add an extra 8–10 minutes of baking time. Use foil or parchment for better moisture retention and always season well. However, for the best flavor and texture, it’s ideal to thaw fish overnight in the fridge.

🔸 How do I keep baked fish from drying out?

To keep baked fish moist, use marinades, wrap it in foil or parchment paper (en papillote), and avoid overbaking. Adding olive oil, lemon juice, or a sauce also helps retain moisture and flavor during cooking.

🔸 Are baked fish recipes good for weight loss?

Baked fish is a low-calorie, high-protein, and heart-healthy food. It’s perfect for low-carb, keto, and weight loss meal plans. Avoid heavy cream-based sauces and use spices, herbs, and lemon for flavor without added calories.

🔸 Can I meal prep baked fish for the week?

Yes, baked fish is great for meal prep! Store it in airtight containers in the refrigerator for up to 3 days. Reheat gently in the microwave or oven to retain texture. Pair with healthy sides like quinoa, brown rice, or steamed veggies for balanced meals.

21 Delicious Baked Fish Recipes for Healthy Weeknight Dinners

Delicious Baked Fish Recipes

Ingredients

  • Garlic Butter Baked Salmon
  • Tilapia with Lemon and Herbs
  • Mediterranean Baked Cod Recipe
  • Baked Parmesan Crusted Halibut
  • Cajun Baked Catfish
  • Baked Rainbow Trout With Garlic Butter
  • Foil Baked Fish with Veggies
  • Baked Pesto Salmon with Cherry Tomatoes
  • Ginger Soy Glazed Cod Recipe
  • Baked Haddock with Lemon Dill Aioli
  • Healthy Cod Fish Tacos
  • Tandoori Fish - Oven Baked
  • Greek-style Baked Fish with Feta
  • Chili Lime Mahi Mahi Recipe
  • Fish Baked in Coconut Milk Recipe
  • Easy Baked Fish with Tomatoes and Capers
  • Homemade Baked Fish Sticks
  • Maple Dijon Salmon
  • Oven Baked Swordfish Steaks with Lemon and Rosemary
  • Oven baked fish with Moroccan chermoula and celeriac
  • Baked Fish With Spinach Recipe

Instructions

  1. Pick any one recipe from the list above.
  2. Bake as per instruction.
  3. Serve with proper side and garnish for a complete meal.

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