
The Mediterranean flavors in this Lemon-Parsley Baked Fish With Scalloped Potatoes recipe are warming and light, making it a lovely weekend meal. The fish has a crispy golden crust with a zingy lemon flavor that pairs really well with the creamy, cheesy, and irresistibly delicious scalloped potatoes.
You can make this recipe with your favorite white-fleshed fish, like cod, haddock, pollock, flounder, and tilapia. All these species are high in protein, low in calories, and rich in omega-3 fatty acids, the “good” fats your body can’t produce, and that can bolster cardiovascular health and lessen inflammation.
Lemon-Parsley Baked Fish With Scalloped Potatoes Recipe
Prep Time: 10 min | Cook Time: 90 min | Serves: 4
Scalloped Potatoes
+ 2 tbsp butter
+ 3 tbsp whole wheat flour
+ sea salt and freshly ground black pepper, to taste
+ 1 1/2 cups almond milk
+ 1/2 cup cheddar cheese, shredded
+ 4 big red potatoes, peeled and thinly sliced
+ 1 onion, thinly sliced
Baked Fish
+ 4 white fish fillets
+ 3 tbsp lemon juice
+ 3 tbsp butter, melted
+ 1/4 cup whole wheat flour
+ 1/4 tsp paprika
+ 1/4 tsp dried thyme
+ sea salt and freshly ground black pepper, to taste
+ 2 tbsp fresh parsley, minced
+ 2 tsp grated lemon zest
To make the scalloped potatoes: Preheat oven to 350ºF (175ºC). In a small saucepan, melt butter, then stir in flour and season with salt and pepper. Mix well until smooth. Gradually whisk in almond milk, bring to a boil, stirring constantly, and cook until thickened, about 2 minutes. Remove from heat and stir in cheese.
Grease a baking dish and place half of the potatoes in the bottom. Layer with half onion and half of the cheese sauce. Repeat layers ending with cheese sauce. Cover and bake for 50 minutes.
Uncover and bake for an additional 35 minutes or until golden brown and potatoes are tender.
To make the baked fish: Preheat oven to 400ºF (200ºC). In a small bowl, mix lemon juice and butter. In a separate bowl, mix flour and seasonings. Dip fillets in the lemon juice mixture, then into flour mixture to coat both sides. Place fillets in a greased baking dish and drizzle with remaining lemon juice mixture. Bake for 12-15 minutes or until fish just begins to flake easily with a fork. Mix parsley with lemon zest and sprinkle over fish before serving. Enjoy!
calories | carbs |
fat |
protein |
---|---|---|---|
414 | 29.5 g | 21.2 g | 26.1 g |