A light and nutritious dish that brings together the delicate flavors of flaky white fish, creamy herb butter, and crisp, tangy arugula salad. Paired with tender baby potatoes, this recipe offers a well-balanced plate that’s perfect for a wholesome dinner. The freshness of herbs and brightness from lemon and vinegar create a simple yet satisfying meal.
Why You’ll Love This Recipe
This herb-butter baked white fish recipe is a delightful option for those seeking a clean, healthy meal that doesn’t compromise on taste. The fish is moist and tender, complemented by the richness of melted butter and fragrant herbs. Paired with comforting baby potatoes and a vibrant arugula salad topped with sun-dried tomatoes and olives, it offers a refreshing contrast of textures and flavors. Ideal for weeknights or light weekend dinners, this meal comes together quickly and effortlessly.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 2 white fish fillets (such as cod or haddock)
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- 1/2 teaspoon dried thyme
- 2 tablespoons melted butter
- 1 teaspoon lemon juice
- 12–15 baby potatoes
- 1 tablespoon fresh parsley, chopped
- 1 cup fresh arugula
- 1/4 cup sun-dried tomatoes, sliced
- 2 tablespoons black olives, pitted and sliced
- 1 teaspoon balsamic vinegar
- 1 teaspoon extra virgin olive oil
Directions
- Preheat the oven to 375°F (190°C).
- Lightly brush the fish fillets with olive oil, and season with salt, pepper, and thyme.
- Place the fish on a parchment-lined baking tray and drizzle with melted butter and lemon juice.
- Bake for 12–15 minutes, or until the fish flakes easily with a fork.
- While the fish is baking, boil the baby potatoes in salted water for 12–15 minutes or until fork-tender. Drain and toss with chopped parsley and a pinch of salt.
- In a bowl, combine arugula, sun-dried tomatoes, and black olives. Drizzle with balsamic vinegar and extra virgin olive oil. Toss gently.
- Plate each dish with a fish fillet, a portion of baby potatoes, and the arugula salad.
- Optional: Add a dollop of herbed yogurt or garlic aioli on the side.
Servings and timing
This recipe serves 2 people.
Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Variations
- Fish options: Substitute cod or haddock with tilapia, halibut, or sea bass based on availability or preference.
- Salad tweaks: Add shaved Parmesan or toasted nuts like almonds or pine nuts for extra texture.
- Spice kick: Incorporate a dash of red chili flakes to the herb butter for a mild heat.
- Low-carb: Replace potatoes with roasted cauliflower or steamed green beans.
- Herb yogurt alternative: Use Greek yogurt blended with lemon, garlic, and dill as a tangy dip.
Storage/reheating
Store leftover fish and potatoes in an airtight container in the refrigerator for up to 2 days. The salad is best consumed fresh but can be stored separately for up to 1 day without dressing.
To reheat, gently warm the fish and potatoes in a 300°F (150°C) oven for about 10 minutes. Avoid microwaving the fish, as it may become rubbery.
FAQs
How do I know when the fish is done baking?
The fish is ready when it flakes easily with a fork and turns opaque throughout.
Can I use frozen fish fillets?
Yes, just be sure to thaw them completely and pat them dry before seasoning and baking.
What’s a good substitute for arugula?
Baby spinach or mixed greens can be used in place of arugula if you prefer a milder taste.
Is this recipe gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free.
Can I prepare this dish ahead of time?
You can prep the salad and parboil the potatoes ahead, but bake the fish fresh for best texture.
What type of white fish works best?
Cod, haddock, tilapia, or halibut all work well for this dish.
Can I make this dairy-free?
Yes, replace the butter with a dairy-free alternative such as olive oil or plant-based butter.
What’s the best way to store leftover salad?
Keep the salad undressed in a sealed container in the fridge for up to 1 day.
How can I add more flavor to the potatoes?
Try tossing them in garlic-infused olive oil or adding a sprinkle of smoked paprika.
Should I peel the baby potatoes?
No, the skins are tender and add a nice texture—just scrub them clean before boiling.
Conclusion
Herb-butter baked white fish with baby potatoes and arugula salad is a light, delicious, and elegant meal that’s both easy to prepare and full of flavor. Whether you’re seeking a weeknight dinner or a nutritious weekend lunch, this dish provides a satisfying balance of protein, fiber, and healthy fats. With its vibrant presentation and refreshing taste, it’s a recipe worth revisiting time and again.
Print
Herb-Butter Baked White Fish with Baby Potatoes & Arugula Salad
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Category: Dinner
- Method: Baking
- Cuisine: Mediterranean
- Diet: Low Fat
Description
A light, wholesome meal of flaky baked white fish drizzled with herb butter, served with tender baby potatoes and a zesty arugula salad with sun-dried tomatoes and olives.
Ingredients
- 2 white fish fillets (such as cod or haddock)
- 1 tablespoon olive oil
- Salt and black pepper, to taste
- 1/2 teaspoon dried thyme
- 2 tablespoons melted butter
- 1 teaspoon lemon juice
- 12–15 baby potatoes
- 1 tablespoon fresh parsley, chopped
- 1 cup fresh arugula
- 1/4 cup sun-dried tomatoes, sliced
- 2 tablespoons black olives, pitted and sliced
- 1 teaspoon balsamic vinegar
- 1 teaspoon extra virgin olive oil
Instructions
- Preheat oven to 375°F (190°C).
- Lightly brush the fish fillets with olive oil, then season with salt, pepper, and thyme.
- Place fish on a parchment-lined baking tray. Drizzle with melted butter and lemon juice.
- Bake for 12–15 minutes, or until the fish flakes easily with a fork.
- Meanwhile, boil baby potatoes in salted water for 12–15 minutes or until fork-tender. Drain and toss with chopped parsley and a pinch of salt.
- In a bowl, mix arugula, sun-dried tomatoes, and black olives. Drizzle with balsamic vinegar and extra virgin olive oil. Toss gently to combine.
- Plate the fish fillet in the center with baby potatoes on one side and the arugula salad on the other.
- Optional: serve with a dollop of herbed yogurt or garlic aioli on the side.
Notes
- Use fresh herbs for enhanced flavor if available.
- Cod, haddock, or any mild white fish works well.
- Baby potatoes can be substituted with fingerling or new potatoes.
Nutrition
- Serving Size: 1 plate
- Calories: 380
- Sugar: 3g
- Sodium: 290mg
- Fat: 20g
- Saturated Fat: 6g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 28g
- Cholesterol: 80mg
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