Garlic Butter White Fish is a simple, flavorful dish featuring tender white fish fillets baked atop fresh vegetables and drizzled with a rich garlic butter sauce. This healthy and elegant meal combines bright cherry tomatoes, crisp asparagus, and aromatic herbs for a delightful dinner that’s quick to prepare and sure to impress.
Why You’ll Love This Recipe
This recipe offers a perfect balance of light, flaky fish and vibrant vegetables, all enhanced by a savory garlic butter glaze. It’s low in calories, high in nutrients, and requires minimal cleanup since everything cooks on one pan. Ideal for busy weeknights or a casual dinner, this dish is delicious, nutritious, and ready in under 30 minutes.
ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
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white fish fillets (such as cod, tilapia, or haddock)
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asparagus
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cherry tomatoes
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butter
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garlic, minced
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olive oil
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lemon
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salt
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pepper
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red pepper flakes (optional)
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fresh parsley
directions
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Prepare the Vegetables:
Preheat oven to 400°F (200°C). Drizzle asparagus and cherry tomatoes with olive oil and season with salt and pepper. Spread evenly on a baking dish or sheet. -
Season the Fish:
Season the white fish fillets with salt, pepper, and red pepper flakes if using. Place the fillets on top of the prepared vegetables. -
Make Garlic Butter:
In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for 1–2 minutes until fragrant. Remove from heat. -
Assemble and Bake:
Pour the garlic butter evenly over the fish and vegetables. Bake in the preheated oven for 15 to 18 minutes, or until the fish is opaque and flakes easily with a fork. -
Serve:
Garnish with freshly chopped parsley and serve immediately with lemon wedges on the side.
Servings and timing
This recipe serves 2.
Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: Approximately 30 minutes
Calories: Approximately 280 per serving
Variations
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Substitute other white fish varieties such as halibut or snapper.
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Add other vegetables like zucchini, bell peppers, or green beans.
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Use fresh herbs such as dill or thyme for a different flavor profile.
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For a spicier version, increase the red pepper flakes or add a dash of cayenne pepper.
storage/reheating
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave or oven until warmed through. The fish is best enjoyed fresh but can be reheated carefully to maintain texture.
FAQs
What types of fish work best for this recipe?
Mild, flaky white fish such as cod, tilapia, haddock, or sole work well.
Can I prepare this dish ahead of time?
It is best prepared fresh but you can season and prep vegetables in advance.
How do I know when the fish is cooked?
The fish is done when it flakes easily with a fork and is opaque throughout.
Can I use frozen fish?
Yes, thaw completely and pat dry before cooking.
Is the recipe suitable for paleo or keto diets?
Yes, this dish is low-carb and fits well within paleo and keto guidelines.
Can I cook this on the stovetop instead of baking?
Yes, you can sauté the fish and vegetables separately, then combine with garlic butter.
How spicy is the dish with red pepper flakes?
The heat is mild and can be adjusted to taste or omitted altogether.
Can I use garlic powder instead of fresh garlic?
Fresh garlic is recommended for flavor, but garlic powder can be used in a pinch.
What can I serve with this dish?
Serve with rice, quinoa, or crusty bread to soak up the garlic butter sauce.
Can I double the recipe for more servings?
Yes, simply increase ingredient quantities and use a larger baking dish.
Conclusion
Garlic Butter White Fish is a quick, healthy, and flavorful meal perfect for any night of the week. With tender fish, fresh vegetables, and a buttery garlic sauce, it’s a simple yet elegant dish that satisfies without fuss. Whether you’re cooking for yourself or guests, this recipe is sure to become a favorite in your kitchen.
[tasty-recipe id=”19176″]