Baked White Fish

5 from 1 vote
Print Pin
Prep Time: 25 minutes
Cook Time: 30 minutes
Servings: 2
Calories: 860kcal

Ingredients

Rice

  • 1/2 cup Jasmine rice rinsed

Hot Buttered Apple Sauce

  • 2 Apples peeled and cut into chunks
  • 1/2 cup Water
  • 1/2 TBSP Butter
  • 1 pinch Ground cinnamon
  • 1 pinch Ground nutmeg

White fish

  • 10 oz White fish double check to make sure all pin bones are removed by running your finger over top of the filet
  • 2 slices Crusty bread lightly toasted and buttered
  • 2 tsp Butter

Seasoning

  • Salt
  • Black pepper

Lemon Sauce

  • 1/2 TBSP Butter melted
  • 1/2 TBSP All-purpose flour
  • 1 tsp Lemon juice
  • 1/4 cup Chicken broth
  • ¼ cup Heavy cream
  • 2 tsp Fresh parsley chopped

Peas

  • 1 TBSP Butter
  • 1 cup Green Peas

Ginger Ale

  • 24 oz Ginger ale cold
US Customary - Metric

Instructions

  • Preheat the oven to 400 °F (205 °C).
  • Cook the rice according to the directions on the package.
  • Place the apples in a pot and add the water. Bring them to a slow simmer over medium heat. Turn the heat down to low and cover the pot. Cook the apples covered, low and slow, for about 45 minutes, stirring occasionally. Once the majority of the water has evaporated the apples should be darkening into a caramel-like color. Stir more often now and keep cooking until the sauce is thick and completely tender. Break up any large chunks with the back of your spoon.
  • Make the fish: Place the fish on a foil-lined baking sheet and season with salt and pepper.
  • Bake for about 10 minutes to an internal temperature of 130°F (55°C) using a thermometer. Baking time will vary based on your fish filet thickness. While the fish is baking, make the sauce.
  • Make the sauce: Melt the butter in a saute pan over medium heat. Whisk in the flour until combined. Cook for 1 to 2 minutes. Whisk in the lemon juice, broth, and cream. Lightly simmer to build flavor and thicken to a creamy consistency. Season with salt and pepper to taste. Remove from the heat then stir in the parsley.
  • Finish the fish: Set aside to rest for 3 to 5 minutes. While resting, make the peas.
  • Make the peas: Melt the butter in a non-stick pan over medium heat. Add peas, and season with salt and pepper. Cook, stirring frequently until peas are tender and heated through (about 3-5 minutes).
  • Finish the rice: Once tender, fluff with a fork. Season with salt and pepper to taste. Cover with a lid to keep warm until you are ready to serve.
  • Serve the applesauce hot in small bowls topped with a large dollop of butter, cinnamon, and nutmeg
  • Toast the bread, then spread it with butter.
  • Serve: Spoon the sauce over the fish, and enjoy with rice, peas, applesauce, bread and butter, and ginger ale.

Nutrition

Calories: 860kcal | Carbohydrates: 85g | Protein: 49g | Fat: 35g | Saturated Fat: 14g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 142mg | Sodium: 651mg | Potassium: 1309mg | Fiber: 7g | Sugar: 9g | Vitamin A: 4172IU | Vitamin C: 41mg | Calcium: 115mg | Iron: 6mg

Baked White Fish

5 from 1 vote
Print Recipe Pin Recipe
Prep Time 25 minutes
Cook Time 30 minutes
Servings 2
Calories 860 kcal

Ingredients
 
 

Rice

  • 1/2 cup Jasmine rice rinsed

Hot Buttered Apple Sauce

  • 2 Apples peeled and cut into chunks
  • 1/2 cup Water
  • 1/2 TBSP Butter
  • 1 pinch Ground cinnamon
  • 1 pinch Ground nutmeg

White fish

  • 10 oz White fish double check to make sure all pin bones are removed by running your finger over top of the filet
  • 2 slices Crusty bread lightly toasted and buttered
  • 2 tsp Butter

Seasoning

  • Salt
  • Black pepper

Lemon Sauce

  • 1/2 TBSP Butter melted
  • 1/2 TBSP All-purpose flour
  • 1 tsp Lemon juice
  • 1/4 cup Chicken broth
  • ¼ cup Heavy cream
  • 2 tsp Fresh parsley chopped

Peas

  • 1 TBSP Butter
  • 1 cup Green Peas

Ginger Ale

  • 24 oz Ginger ale cold

Instructions
 

  • Preheat the oven to 400 °F (205 °C).
  • Cook the rice according to the directions on the package.
  • Place the apples in a pot and add the water. Bring them to a slow simmer over medium heat. Turn the heat down to low and cover the pot. Cook the apples covered, low and slow, for about 45 minutes, stirring occasionally. Once the majority of the water has evaporated the apples should be darkening into a caramel-like color. Stir more often now and keep cooking until the sauce is thick and completely tender. Break up any large chunks with the back of your spoon.
  • Make the fish: Place the fish on a foil-lined baking sheet and season with salt and pepper.
  • Bake for about 10 minutes to an internal temperature of 130°F (55°C) using a thermometer. Baking time will vary based on your fish filet thickness. While the fish is baking, make the sauce.
  • Make the sauce: Melt the butter in a saute pan over medium heat. Whisk in the flour until combined. Cook for 1 to 2 minutes. Whisk in the lemon juice, broth, and cream. Lightly simmer to build flavor and thicken to a creamy consistency. Season with salt and pepper to taste. Remove from the heat then stir in the parsley.
  • Finish the fish: Set aside to rest for 3 to 5 minutes. While resting, make the peas.
  • Make the peas: Melt the butter in a non-stick pan over medium heat. Add peas, and season with salt and pepper. Cook, stirring frequently until peas are tender and heated through (about 3-5 minutes).
  • Finish the rice: Once tender, fluff with a fork. Season with salt and pepper to taste. Cover with a lid to keep warm until you are ready to serve.
  • Serve the applesauce hot in small bowls topped with a large dollop of butter, cinnamon, and nutmeg
  • Toast the bread, then spread it with butter.
  • Serve: Spoon the sauce over the fish, and enjoy with rice, peas, applesauce, bread and butter, and ginger ale.

Nutrition

Calories: 860kcalCarbohydrates: 85gProtein: 49gFat: 35gSaturated Fat: 14gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 1gCholesterol: 142mgSodium: 651mgPotassium: 1309mgFiber: 7gSugar: 9gVitamin A: 4172IUVitamin C: 41mgCalcium: 115mgIron: 6mg
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