A healthy baked fish recipe with lemon, mustard and herbs you can easily make in a sheet pan! Baking fish fillet with lemon and Dijon mustard is the most delicious way to cook fish. They turn out so juicy and succulent that you can’t stop yourself from eating.
Trying to cook fish for the first time? Find out how to make baked fish in the oven with this simple recipe. You can also get started with simple fish cakes without potato, a similar recipe that will make you love fish.
Spicy, tangy and tender, the lemon-mustard baked fish can be eaten with rice (tastes awesome with lemon rice with brown rice) or roasted vegetables for a low carb, low-calorie weekday lunch or dinner. Save time and effort by making it a sheet pan dinner by roasting thinly sliced vegetables alongside the fish. It’s also the perfect baked fish recipe to make in big batches for a hungry crowd.
If you are a person who wants to spend less time in the kitchen but still show off some amazing dishes that look like they’re worth a million dollars, then we are in this together. The healthy baked fish with lemon and mustard can look like you spent hours in the kitchen, when in reality you just need 10 minutes for preparing, then leave the rest to your oven.
The best fish for baking
I used mackerel steaks (kingfish) here, but you can also use other oily fish like tuna or white fish like cod, sea bass, tilapia or halibut.
If you love salmon, try the oven-baked salmon kabobs or pan-seared salmon with mango salsa.
Cooking at a low temperature is the best way to bake fish
- Baking at a low temperature with lemon, mustard and garlic makes the fish juicy and tender.
- The simple seasoning and the lemon mustard glaze give a ton of flavor to the fish, making you literally drool. You don’t have to bake fish that is swimming in high-calorie creamy sauce to make it taste good.
- Slow cooking preserves the nutrients of the fish since you’re not subjecting it to high temperatures.
Spices to use on baked fish
A good seasoning for baked fish would include chili powder and salt, along with lemon mustard glaze made with Dijon mustard, garlic, cumin, chili flakes, lemon juice and zest.
How to make baked fish
(You can find the exact measurements and instructions in the recipe card at the end of this page.)
Season the fish with chili powder, salt and vegetable oil. Let it marinate for 10 to 15 minutes. Meanwhile prepare the lemon mustard glaze.
Lemon mustard glaze
Blend together Dijon mustard, garlic, chili flakes, ground cumin, salt, lemon peel, lemon juice into a smooth paste. A small spice blender is required here since the quantity of ingredients is quite less. If you don’t have one, it makes sense to multiply the recipe, make a big batch and freeze the leftovers. Once you make this baked fish, you may get addicted to it and the frozen stuff will be used up in no time!
Brush the fish steaks (or fillet) with the lemon mustard paste and sprinkle some cilantro on top.
Baking the fish steaks
Place the fish steaks on a sheet pan or baking dish in a single layer. Bake for 20 to 25 minutes. Check for doneness in the middle part of the steak. It should flake apart easily. Let the baked fish stand for 5 minutes. Devour!
Fish, mustard and lemon – the combo is always a win-win situation!
Tips to make the best baked fish
- The fish can be marinated longer, upto an hour.
- When you blend the lemon mustard paste, add a few stalks of cilantro for added flavor.
- Be patient. Bake the fish at 100°C/ 212°F for 20 to 25 minutes (for 1-inch thick fillet or steak) for the best results. Baking at higher temperatures tends to dry out the fish.
The baked fish pairs well with
- No-mayo coleslaw
- Lemon garlic quinoa with kidney beans or 3-bean spicy quinoa
- Low-carb cauliflower rice stir fry
- Beet orange salad with coconut
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Baked fish with lemon mustard glaze
Ingredients
- 5 large 1-inch thick steaks or fillets of mackerel or any fish of your choice
- 1 teaspoon cayenne pepper or chili powder
- 1 1/2 teaspoon salt
- 1 tablespoon sunflower oil
- 2 tablespoons Dijon mustard
- 3 garlic cloves
- 1 teaspoon chili flakes
- 1/2 teaspoon ground cumin
- 1 tablespoon lemon juice
- peel or zest of 1/2 lemon
- a handful of fresh cilantro
Instructions
- Prepare the seasoning with cayenne pepper, oil and 1 teaspoon salt (reserve the other 1/2 teaspoon for mustard paste). Marinate the fish steaks for 10 minutes minimum.
- Preheat oven to 100°C/ 212°F.
- For the mustard glaze, place the rest of the ingredients except cilantro in a small blender jar and blend until smooth. (see notes)
- Brush fish steaks with the mustard glaze. Sprinkle cilantro on top.
- Place on the sheet pan and bake for 20 to 25 minutes until the fish flakes apart easily.
Notes
- Make a sheet pan dinner out of this baked fish recipe: Thinly slice mushrooms or vegetables like bell peppers, carrots, zucchini, cauliflower. Season with salt, pepper and cumin powder. Place on another sheet pan, drizzle olive oil and roast along with the fish.
- Though this recipe works for any fish fillet or steak, fish steaks can hold their shape better and can be marinated for up to an hour. This helps the fish absorb more of the flavor, making it juicy.
- Make-ahead option: The fish can be seasoned, glazed and refrigerated overnight. They can also be frozen and thawed overnight in the fridge before baking.
- Leftovers: Refrigerate and use up the leftovers within a day.
- Cooking time depends on how thick the steak or fillet is. Check if the fish flakes through easily. If not done, bake for 5 more minutes.
- Cilantro can be sprinkled on the fish after cooking.
- Since the amount of mustard paste is quite small, you will need a small blender jar to get a smooth paste. Or you can make twice or thrice the amount and freeze the leftovers. That gives you an excuse to eat more of this delicious lemon-mustard glazed fish.
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