Baked White Fish,

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Prep Time: 20 minutes
Cook Time: 30 minutes
Servings: 2
Calories: 740kcal

Ingredients

Rice

  • ½ cup Jasmine rice rinsed
  • White Fish
  • 8 oz White fish (check for pin bones)
  • Salt to taste
  • Black pepper to taste

Lemon Sauce

  • ½ TBSP Butter melted
  • ½ TBSP All-purpose flour
  • 1 tsp Lemon juice
  • ¼ cup Chicken broth
  • ¼ cup Heavy cream
  • 2 tsp Fresh parsley chopped

Snow Peas

  • 1 TBSP Butter
  • 1 cup Snow peas
  • Salt and pepper to taste

Apple Sauce

  • 2 cups Applesauce

Korean Banana Milk

  • 1 Banana
  • 1 TBSP Maple syrup
  • ¼ tsp Vanilla extract
  • 1 cup Milk (whole or plant-based)
  • 1 cup Water
US Customary - Metric

Instructions

  • Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
  • Cook the rice according to the package instructions.
  • Prepare the fish: Place the fish on the foil-lined baking sheet, season with salt and pepper, and bake for about 10 minutes until the internal temperature reaches 130°F (55°C). Cooking time will vary depending on the thickness of the filet.
  • Make the lemon sauce: Melt butter in a sauté pan over medium heat. Whisk in the flour and cook for 1–2 minutes. Gradually whisk in lemon juice, chicken broth, and heavy cream. Simmer lightly until thickened. Season with salt and pepper and stir in parsley. Remove from heat.
  • Let the fish rest for 3–5 minutes while preparing the snow peas.
  • Cook snow peas: Heat butter in a nonstick pan over medium heat. Add snow peas and sauté until tender but still crisp. Season with salt and pepper.
  • Make the applesauce: In a saucepan, heat the applesauce until hot.
  • Make the banana milk: Blend banana, maple syrup, vanilla, milk, water, and ice cubes until smooth. Adjust sweetness or consistency as needed.
  • Serve: Plate the white fish with lemon cream sauce, rice, sautéed snow peas, warm applesauce, and Korean banana milk.

Nutrition

Calories: 740kcal | Carbohydrates: 97g | Protein: 34g | Fat: 26g | Saturated Fat: 15g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.3g | Cholesterol: 128mg | Sodium: 307mg | Potassium: 1133mg | Fiber: 6g | Sugar: 45g | Vitamin A: 1548IU | Vitamin C: 38mg | Calcium: 247mg | Iron: 3mg

Baked White Fish,

No ratings yet
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Servings 2
Calories 740 kcal

Ingredients
 
 

Rice

  • ½ cup Jasmine rice rinsed
  • White Fish
  • 8 oz White fish (check for pin bones)
  • Salt to taste
  • Black pepper to taste

Lemon Sauce

  • ½ TBSP Butter melted
  • ½ TBSP All-purpose flour
  • 1 tsp Lemon juice
  • ¼ cup Chicken broth
  • ¼ cup Heavy cream
  • 2 tsp Fresh parsley chopped

Snow Peas

  • 1 TBSP Butter
  • 1 cup Snow peas
  • Salt and pepper to taste

Apple Sauce

  • 2 cups Applesauce

Korean Banana Milk

  • 1 Banana
  • 1 TBSP Maple syrup
  • ¼ tsp Vanilla extract
  • 1 cup Milk (whole or plant-based)
  • 1 cup Water

Instructions
 

  • Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper.
  • Cook the rice according to the package instructions.
  • Prepare the fish: Place the fish on the foil-lined baking sheet, season with salt and pepper, and bake for about 10 minutes until the internal temperature reaches 130°F (55°C). Cooking time will vary depending on the thickness of the filet.
  • Make the lemon sauce: Melt butter in a sauté pan over medium heat. Whisk in the flour and cook for 1–2 minutes. Gradually whisk in lemon juice, chicken broth, and heavy cream. Simmer lightly until thickened. Season with salt and pepper and stir in parsley. Remove from heat.
  • Let the fish rest for 3–5 minutes while preparing the snow peas.
  • Cook snow peas: Heat butter in a nonstick pan over medium heat. Add snow peas and sauté until tender but still crisp. Season with salt and pepper.
  • Make the applesauce: In a saucepan, heat the applesauce until hot.
  • Make the banana milk: Blend banana, maple syrup, vanilla, milk, water, and ice cubes until smooth. Adjust sweetness or consistency as needed.
  • Serve: Plate the white fish with lemon cream sauce, rice, sautéed snow peas, warm applesauce, and Korean banana milk.

Nutrition

Calories: 740kcalCarbohydrates: 97gProtein: 34gFat: 26gSaturated Fat: 15gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.3gCholesterol: 128mgSodium: 307mgPotassium: 1133mgFiber: 6gSugar: 45gVitamin A: 1548IUVitamin C: 38mgCalcium: 247mgIron: 3mg
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