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.

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
Garlic Butter Baked Salmon
This garlic butter baked salmon recipe is one of the best healthy baked fish dishes for dinner. Made with fresh salmon fillets, melted butter, minced garlic, lemon juice, and herbs, it’s packed with flavor and nutrients. The buttery garlic sauce seeps into the tender salmon, creating a juicy, flaky, and delicious oven-baked meal in under 25 minutes. This dish is naturally low-carb, keto-friendly, and high in protein—perfect for a weight loss diet or weekly meal prep.
Tilapia with Lemon and Herbs
Lemon herb baked tilapia is a light, flavorful, and budget-friendly weeknight dinner recipe. This easy fish recipe features tilapia fillets baked with a zesty mix of lemon juice, garlic, oregano, and parsley. The citrus brightens the flavor, while the herbs add an aromatic freshness. It’s one of the best low-calorie baked fish recipes that takes less than 20 minutes in the oven. Serve it with a quinoa salad or steamed broccoli for a complete healthy meal.
Mediterranean Baked Cod Recipe
This Mediterranean baked cod recipe is perfect if you're looking for a clean eating meal with bold flavor. Cod is baked in a tomato, olive, garlic, and herb sauce, creating a tender, juicy fish dinner that's full of heart-healthy nutrients. This dish fits perfectly into the Mediterranean diet and is naturally gluten-free, dairy-free, and low in carbs. Ready in under 30 minutes, it’s ideal for busy nights or weight loss meal plans.
Baked Parmesan Crusted Halibut
Looking for a crispy baked fish without deep-frying? Try this parmesan-crusted baked halibut! A golden topping made with parmesan cheese, breadcrumbs, and garlic creates a flavorful crust on juicy halibut fillets. It’s perfect for picky eaters and feels fancy without the fuss. Pair with roasted veggies or a fresh Caesar salad. High-protein, low-carb, and incredibly satisfying!
Cajun Baked Catfish
This spicy Cajun baked catfish recipe brings Southern comfort to your dinner table without the grease. Coated in bold Cajun seasoning and baked until flaky, it’s a perfect option for those following a clean eating or low-fat diet. Ready in under 30 minutes, this dish is rich in flavor and low in carbs. Serve with rice or a side of slaw for a complete Southern-style meal.
Baked Rainbow Trout With Garlic Butter
Sweet and savory, this honey garlic baked trout is a mouthwatering dinner that’s ready in no time. The glaze of honey, soy sauce, garlic, and a touch of lemon caramelizes beautifully as the trout bakes, resulting in tender, flavorful fish. It’s an excellent alternative to salmon and works well for weeknight dinners or special occasions. Serve it over jasmine rice or steamed green beans.
Foil Baked Fish with Veggies
Looking for a complete one-pan meal? This baked fish in foil recipe combines flaky white fish (like cod or tilapia) with seasonal vegetables, herbs, lemon, and olive oil. Baking in foil locks in moisture and flavor while making clean-up a breeze. It's the perfect meal prep idea for clean eating diets and a great way to eat more veggies with your protein.
Baked Pesto Salmon with Cherry Tomatoes
This pesto baked salmon is bursting with flavor, thanks to the herby richness of pesto and the juicy pop of roasted cherry tomatoes. It’s one of the best oven baked fish recipes for an Italian-inspired dinner. Just bake salmon fillets topped with basil pesto and fresh tomatoes for a healthy, low-carb dish in 25 minutes. Perfect for a keto diet or meal prep.
Ginger Soy Glazed Cod Recipe
Flavorful, healthy, and easy to make—this Asian soy-ginger baked cod is ideal for weeknight dinners. A quick marinade of soy sauce, ginger, sesame oil, and garlic gives the cod an umami-packed flavor. Bake until flaky and serve with rice or steamed bok choy for a delicious Asian fusion meal.
Baked Haddock with Lemon Dill Aioli
A comforting yet light baked haddock recipe made with a creamy lemon-dill sauce. This oven-baked fish recipe is dairy-optional and can be made low-fat using Greek yogurt or light cream. The tangy lemon and fresh dill complement the mild white fish perfectly. Ideal for a spring dinner or a high-protein, low-carb meal.
Healthy Cod Fish Tacos (Quick and Easy Recipe)
These low-carb baked fish tacos are a lighter take on the classic comfort food. Seasoned cod or tilapia fillets are baked until flaky, then tucked into lettuce wraps or low-carb tortillas with fresh slaw, avocado, and a zesty yogurt-lime sauce. This healthy baked fish recipe is ideal for keto, paleo, and gluten-free diets. Perfect for Taco Tuesday or a light summer dinner.
Tandoori Fish - Oven Baked
This tandoori baked fish recipe is full of bold Indian spices and vibrant flavors. Fish fillets are marinated in a yogurt-based mixture with turmeric, cumin, coriander, and garam masala, then baked until golden. It’s a flavorful, protein-rich meal that’s perfect with basmati rice or cucumber raita. Great for Indian food lovers who want a healthy, oven-baked option.
Greek-style Baked Fish with Feta
Transport your taste buds to the Mediterranean with this Greek-style baked fish recipe. White fish is topped with cherry tomatoes, kalamata olives, crumbled feta, oregano, and a drizzle of olive oil. Baked until tender, this dish is rich in flavor and nutrients. It’s a perfect addition to a Mediterranean diet meal plan. Serve with couscous or lemon-roasted potatoes.
Chili Lime Mahi Mahi Recipe
This chili lime baked mahi mahi offers the perfect balance of spicy and citrusy. Mahi mahi fillets are coated in a tangy marinade with chili powder, lime juice, garlic, and olive oil, then baked until tender and golden. It’s a great option for high-protein meal prep or clean eating. Pair with cauliflower rice or avocado salsa for a satisfying low-carb dinner.
Fish Baked in Coconut Milk Recipe
Infused with tropical flavor, this baked fish in coconut milk is comforting and dairy-free. Mild white fish is baked in a creamy coconut curry sauce made with turmeric, ginger, garlic, and coriander. It’s warming, flavorful, and naturally gluten-free. Serve over basmati rice or steamed vegetables for a hearty and healthy meal.
Easy Baked Fish with Tomatoes and Capers
This Italian-style baked fish is light, savory, and bursting with Mediterranean flavor. Flaky fish is baked in a sauce of crushed tomatoes, garlic, onions, olives, and capers. Finished with fresh parsley and lemon zest, this rustic dish is ideal for healthy weeknight meals or serving dinner guests.
Homemade Baked Fish Sticks
A healthier alternative to store-bought fish sticks, these oven-baked fish fingers are crunchy, golden, and 100% kid-approved. Made with fresh cod or haddock and coated in seasoned breadcrumbs, they’re baked—not fried—for a nutritious family meal. Serve these crispy baked fish with a side of sweet potato fries or a veggie tray for a complete dinner.
Maple Dijon Salmon
This maple Dijon baked salmon is sweet, savory, and incredibly easy. A quick glaze of maple syrup, Dijon mustard, garlic, and soy sauce caramelizes over the salmon fillets as they bake. The result? A sticky, flavorful coating over tender, flaky fish. It’s perfect for busy weeknights and elegant enough for entertaining.
Oven Baked Swordfish Steaks with Lemon and Rosemary
Hearty and satisfying, baked swordfish steaks are the “meatiest” option for seafood lovers. This version uses a marinade of olive oil, rosemary, garlic, and lemon to infuse the fish with rich Mediterranean flavors. Bake this healthy fish steak recipe until just cooked through and serve with grilled asparagus or herbed potatoes for a restaurant-quality meal.
Oven baked fish with Moroccan chermoula and celeriac
Packed with exotic North African flavor, this Moroccan baked fish features a chermoula marinade made with cilantro, parsley, garlic, cumin, and preserved lemon. It’s baked to tender perfection and served with couscous, chickpeas, or roasted root veggies. This dish is high in flavor and low in carbs—ideal for a vibrant weeknight dinner.
Baked Fish With Spinach Recipe
This comforting baked fish casserole is perfect for cozy nights. Layers of white fish, sautéed spinach, mushrooms, garlic, and a light creamy sauce are baked together for a satisfying, nutrient-packed dinner. It’s a wholesome alternative to heavy casseroles, perfect for families or meal prep.
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

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
- Pick any one recipe from the list above.
- Bake as per instruction.
- Serve with proper side and garnish for a complete meal.
Related: Delicious Low-Sodium Dinners
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