Description
This Easy Baked White Fish recipe features tender, flaky white fish filets baked to perfection and topped with a tangy tahini sauce, toasted pine nuts, and fresh parsley. Quick to prepare and bursting with Mediterranean-inspired flavors, it’s a healthy and delicious meal perfect for a weeknight dinner.
Ingredients
Fish
- 4 white fish filets (cod or tilapia), about 6 oz each
- Salt and pepper, to taste
Tahini Sauce
- 1/2 cup tahini
- 1/4 cup lemon juice
- 1/4 cup warm water
- 2 garlic cloves, grated
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
Garnish
- 1/4 cup pine nuts
- 1 tablespoon butter (or olive oil)
- Chopped fresh parsley, for topping
Instructions
- Prepare and season the fish: Place the white fish filets in a large baking dish that has been sprayed with cooking spray. Season each filet generously with salt and pepper according to your taste preferences.
- Bake the fish: Preheat your oven to 375°F (190°C). Bake the fish in the oven for 20-25 minutes, or until the fish flakes easily when tested with a fork, indicating it is fully cooked.
- Make the tahini sauce: While the fish is baking, combine the tahini, lemon juice, warm water, grated garlic, salt, and pepper in a small bowl. Whisk these ingredients together until you achieve a smooth, creamy sauce. Set the sauce aside.
- Toast the pine nuts: In a small pan over medium heat, melt the butter or warm the olive oil. Add the pine nuts and toast them, stirring frequently for 4-5 minutes, until they are evenly browned and fragrant. Remove from heat and set aside.
- Assemble and serve: Once the fish is cooked, carefully transfer the filets to a serving platter. Drizzle the prepared tahini sauce evenly over each filet. Sprinkle the toasted pine nuts on top, followed by a generous amount of freshly chopped parsley. Serve immediately to enjoy the dish at its best.
Notes
- Choose fresh white fish filets such as cod, tilapia, or haddock for best results.
- If preferred, substitute olive oil for butter when toasting the pine nuts to keep the dish dairy-free.
- The tahini sauce can be made ahead and refrigerated for up to 2 days; whisk again before serving.
- Serve with a side of steamed vegetables or a light salad for a complete meal.
- Keep an eye on the pine nuts while toasting to prevent burning, as they brown quickly.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
