Easy, Light, Healthy Dinner: Oven-Baked White Fish with Fennel

How to make a quick, nutritious dinner using frozen fish (no thawing required)

You know the saying: “Saved by the bell?” Well, whenever I’m in a rush and have no idea what to make for dinner, this is my “Saved by the frozen fish” dinner. This simple, quick recipe uses a few basic ingredients, some frozen white fish, and an oven. I often pick up Alaska plaice in my local supermarket (here in Denmark), keeping an extra bag in my freezer for emergency dinners. Cod also works well for this recipe, though it’s slightly thicker and may require a few extra minutes of cooking. Of course, you can adapt this recipe for other fish, like sea bass or wild-caught salmon. I just haven’t tried other options.

Fennel is a staple in my kitchen; I add it to many meals for its crisp texture and slight aniseed sweet flavor. This dish pairs beautifully with steamed or boiled cauliflower and broccoli, or if you’re fine with carbs, try it with pressure-cooked potatoes—my husband’s favorite!

This is my final plate! So light and nutritious. 💚

Recipe: Oven-Baked White Fish With Fennel and Lemon

Servings and Nutritional Information

This recipe is versatile, yielding 2 generous servings or 3 standard servings. If your package includes 4 fillets and you pair it with a hearty side dish, you can comfortably extend it to 4 servings.

For a three-serving yield, here's an estimated nutritional breakdown per serving, including the steamed vegetables:

• Calories: 267

• Protein: 28 grams

• Carbohydrates: 16 grams

• Dietary Fiber: 7 grams

• Fat: 11 grams

While I won’t delve into the full spectrum of micronutrients, it’s worth noting that this dish, while low in calories, is a nutritional powerhouse. It provides an abundance of B vitamins, along with vitamins A, C, D, and K; and essential minerals like calcium, magnesium, and zinc.

Now, let’s get started with the recipe!