Baked Fish

This easy recipe has a lot of flavor and goes well with a simple steamed vegetable.

recipe, baked fish


Serving Size: 4 ounces

Prep time: 5 minutes (after fish has thawed)

Cook time: 25 minutes


1 pound fresh or frozen white fish fillets,such as tailapia, halibut, and cod
¼ tsp. paprika
¼ tsp. garlic powder
¼ tsp. onion powder
⅛ tsp. black pepper
⅛ tsp. oregano
⅛ tsp. thyme or basil
1 Tbsp. lemon juice
1 Tbsp. canola oil


  1. Wash hands with soap and water.
  2. If frozen, thaw fish according to package instructions.
  3. Preheat oven to 350 degrees F.
  4. Place fish fillets next to each other in an ungreased baking pan, then wash hands with soap and water.
  5. Combine seasonings (paprika through thyme) in a small bowl. Sprinkle over fish.
  6. Pour lemon juice and oil over fish.
  7. Bake for 20-25 minutes, until internal temperature reaches 145° F on a food thermometer. Fish will flake easily with a fork.

Menu ideas

While the fish is in the oven, steam a vegetable to serve on the side.


Thaw fish overnight in the refrigerator. Put on a plate to collect any drippings.

For a crispy topping, add 1/2 cup breadcrumbs to the seasoning mix.


Heidi Bennett
Nutrition Connections Teacher
Asst Extension Teacher
Phone: (603) 641-6060
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824

Joy Gagnon
Nutrition Connections Teacher
Extension Teacher
Phone: (603) 447-3834
Office: Cooperative Extension, Taylor Hall, Durham, NH 03824