Busy Day Fish

Perfect for hectic weeknights, Busy Day Fish is a fast and flavorful recipe that brings dinner to the table in just 25 minutes! Featuring tender white fish fillets like cod, tilapia, or haddock, this dish is infused with fresh lemon juice, zesty garlic, and a savory blend of paprika, oregano, salt, and black pepper. A simple olive oil drizzle keeps the fish moist and enhances its natural flavors, while optional lemon zest and parsley add a vibrant finishing touch. With its easy prep, quick bake time, and minimal cleanup, this oven-baked fish recipe is a lifesaver for busy schedules. Pair it with steamed vegetables, fluffy rice, or a crisp side salad for a wholesome, fuss-free meal that doesn’t skimp on taste.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
• 1 whole lemon
• 2 tablespoons olive oil
• 2 cloves garlic
• 1 teaspoon paprika
• 1 teaspoon dried oregano
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 3

Pat the white fish fillets dry with paper towels and place them on the prepared baking sheet.

Step 4

Drizzle the fish fillets with 2 tablespoons of olive oil.

Step 5

Zest the lemon and set the zest aside. Then, cut the lemon in half and squeeze the juice over the fish fillets.

Step 6

Mince the garlic cloves finely, and sprinkle them evenly over the fillets.

Step 7

In a small bowl, mix together paprika, dried oregano, salt, and black pepper. Sprinkle this spice blend over the fish, coating each fillet evenly.

Step 8

If desired, sprinkle the lemon zest over the fillets for a burst of citrus flavor.

Step 9

Bake in the preheated oven for 12–15 minutes, or until the fish is opaque and flakes easily with a fork. Cooking time may vary depending on the thickness of your fillets.

Step 10

Once done, remove the fish from the oven and let it rest for a couple of minutes.

Step 11

Serve the fish warm, garnished with fresh parsley if desired. Pair with steamed vegetables, rice, or a simple side salad for a complete meal.

Nutrition Facts

Serving size	780.7 grams (780.7g)

Amount per serving	% Daily Value*
Calories	902

Total Fat 35.40g	45%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.70g
Cholesterol 340mg	113%
Sodium 1594mg	69%
Total Carbohydrate 9.60g	3%
Dietary Fiber 3.20g	11%
Total Sugars 1.80g
Protein 137.70g	275%

Vitamin D 1361IU	6804%
Calcium 186mg	14%
Iron 4mg	22%
Potassium 2227mg	47%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.1%

Protein: 60.7%

Carbs: 4.2%