A simple spicy baked fish with lemon mustard sauce you can easily make in a sheet pan! Baking fish is one of the most delicious and healthiest ways to cook fish. Stop cooking lemon garlic fish with saturated fat like butter and cream!
In a small bowl, mix cayenne pepper and 1 teaspoon salt (reserve the other 1/2 teaspoon for mustard sauce). Season the fish with the spice mixture.
5 large 1-inch thick steaks or fillets of mackerel, 1 tablespoon olive oil, 1 teaspoon cayenne pepper
Sprinkle oil on the fish steaks to coat them. Marinate the fish steaks for a minimum of 10 minutes.
Make lemon mustard sauce
Place all the listed ingredients except parsley in a small blender jar and blend until smooth. (see notes)
2 tablespoons Dijon mustard, 3 garlic cloves, 1/2 teaspoon ground cumin, 1 tablespoon lemon juice, peel or zest of 1/2 lemon, 1 teaspoon chili flakes
Brush fish steaks with the lemon mustard sauce. Sprinkle parsley on top.
a handful of fresh parsley
Bake dijon fish
Place the fish steaks on a sheet pan or baking dish in a single layer.
Bake the fish for 20 minutes. Check for doneness in the middle part of the steak. It should be opaque and flake apart easily.
If it is undercooked, return the tray to the oven and cook for 3 to 5 minutes more.
Let the baked fish stand for 5 minutes. Serve with a fresh green salad.
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, chili powder and cumin powder as required. (A rough estimate: for every 2 cups of sliced veggies, add 1/4 teaspoon of pepper, and cumin and 1/2 teaspoon each of salt, cumin and chili powder.) Place on another sheet pan, drizzle olive oil and roast along with the fish.
The best fish: Though this recipe works for any fish fillet or steak, firm fish steaks like the mackerel or cod 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: Lemon baked fish can be made ahead and frozen for a month. Let it thaw overnight in the refrigerator. Bring it to room temperature before reheating.
Leftovers: Baked fish can be refrigerated in an airtight container. It stays fresh for 3-4 days.
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.
Parsley can be sprinkled on the fish after cooking.
Lemon mustard sauce for fish: Since the amount of mustard marinade 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. That gives you an excuse to eat more of this delicious lemon-mustard glazed fish.
Blender-less option: Use minced garlic and lemon zest, so you won't require a blender at all! Just whip up the ingredients to make the sauce.
More tips and tricks in the post above.
Nutrition Facts
Spicy Baked Fish with Lemon Mustard Sauce
Amount per Serving
Calories
153.4
% Daily Value*
Fat
9.1
g
14
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
1.7
g
Monounsaturated Fat
4.5
g
Cholesterol
35.3
mg
12
%
Sodium
842
mg
37
%
Potassium
343.8
mg
10
%
Carbohydrates
1.7
g
1
%
Fiber
0.6
g
3
%
Sugar
0.3
g
0
%
Protein
15.6
g
31
%
Vitamin A
291
IU
6
%
Vitamin C
3.8
mg
5
%
Calcium
29.9
mg
3
%
Iron
1.3
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.