A deliciously simple buttery baked lemon white fish recipe made with lemon, garlic and olive oil. Gluten free and dairy free.

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Earth Day is officially April 22, which has me thinking about all things sustainability. I’m trying to be conscious about items I rinse and recycle, putting produce scraps in our compost bin, and being mindful of the amount of things we end up throwing away regularly so that we can try to reduce that amount. 

To celebrate Earth Day and Earth Month, I’ve partnered with my friends at the Seafood Nutrition Partnership to share details about sustainable seafood. Seafood is highly nutritious (especially for expecting moms and young children) as it is filled with nutrients like Vitamins A, D, B6, B12, omega 3 fatty acids, zinc, iron, choline, folate, iodine, selenium and protein, so I’m often asked if seafood is a sustainable option.

Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

Sustainable Seafood

  • Seafood has a lower carbon footprint than other sources of complete protein. 
  • When purchasing seafood look for a certification logo on the packaging. For wild seafood, look for the Marine Stewardship Council (MSC) and for farmed seafood look for Aquaculture Stewardship Council (ASC) and Best Aquaculture Practices (BAP).
  • Seafood harvested in the US is usually sustainable seafood. The US is a global leader in responsibly managed fisheries and sustainable seafood.
  • You can purchase fish through a CSF (Community Supported Fishery) like Sitka Salmon. We purchase most of our seafood from Sitka Salmon, which supports the part of the country that thrives on selling their high quality sustainable seafood and it also tastes absolutely amazing!
  • It’s important to eat farmed and wild seafood. Farming fish, shellfish and seaweed helps produce food while restoring habitats, replenishing wild stocks, and rebuilding populations of threatened and endangered species.

Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

Baked Lemon White Fish Tips

  • You can use any kind of white fish for this recipe, but my favorite fish to use right now is cod. 
  • The use of olive oil gives this dish a buttery and rich taste, without using any butter!
  • This dish is naturally gluten free. 
  • Baked Lemon White Fish is best when served immediately.

Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

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Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

Baked Lemon White Fish

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  • Author: Tara Deal Rochford
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Diet: Gluten Free


A deliciously simple buttery white fish recipe made with lemon, garlic and olive oil. Gluten free and dairy free.



3 tablespoons extra virgin olive oil

3 cloves garlic, minced

Juice of 1 lemon (about 2 tablespoons)

Zest of 1 lemon

4 (4-6-ounce) white fish fillets (I like cod or US rockfish)

Salt and pepper to taste (you can salt this at the time of serving if offering this to baby)

2 tablespoons chopped fresh parsley leaves, garnish optional


Preheat the oven to 425 degrees Fahrenheit. Lightly grease a 9×13 inch baking dish with a small amount of the olive oil.

In a small bowl, whisk together the olive oil, garlic cloves, lemon juice, and lemon zest. Slice the juiced lemon into thin slices.

Season the fish with salt and pepper to taste. If preparing for a baby under the age of one, you can omit the salt. Drizzle the olive oil and lemon mixture over the fish, and place the lemon slices on top of the fish.

Bake at 425 degrees for about 10-15 minutes or until the fish has an internal temperature of 145 degrees Fahrenheit and flakes easily with a fork.

Serve immediately and garnish with parsley.

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: dinner
  • Method: oven
  • Cuisine: seafood

Baked Lemon White Fish #seafoodrecipe #healthydinner #tararochfordnutrition

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