Baked Fish Fillets with Dill Sauce - KNEP - Kentucky Nutrition Education Program


Baked Fish Fillets with Dill Sauce

Servings:4Serving Size:4 ounces
Pic of baked fish

Here’s an idea for Saturday’s catch.


  • 1 pound freshwater fish
  • 1 tablespoon lemon juice
  • 1 teaspoon water
  • 1/2 teaspoon pepper
  • 1 small onion diced


Preheat the oven to 425 degrees Fahrenheit. Coat 9X13 inch baking dish with nonstick cooking spray. Place the fish in a single layer in the baking dish. Sprinkle the fish with lemon juice, water, pepper, and onion. Cover tightly with foil. Back 20-25 minutes until internal temperature reaches 145 degrees Fahrenheit.

Dill Sauce

  • 1/4 cup low-fat mayonnaise
  • 1/4 cup fat-free milk
  • 1 tablespoon dried dill weed
  • 1 tablespoon lemon juice
  • 2 teaspoons Dijon mustard

Place mayonnaise in a sauce pan. Gradually whisk in milk. Whisk over medium-low heat for 2 minutes or until smooth and heated through but not bubbly. Remove sauce from heat. Stir in dill weed, lemon juice and Dijon mustard. Remove fish to a serving platter. Spoon dill sauce over fish and serve.


Source: Adapted from "Living Well, More Than a Cookbook," Published by National Extension Association of Family and Consumer Sciences, Copyright 2010 by National Association of Family and Consumer Sciences, 14070 Proton Road, Suite 100LB9, Dallas, Texas 75244.

Nutrition facts per serving: 170 calories; 5g fat; 1g saturated fat; 0g trans fat; 80mg cholesterol; 280mg sodium; 6g carbohydrate, 1g dietary fiber; 3g sugar; 0g added sugar; 23g protein; 0% Daily Value of vitamin D; 10% Daily Value of calcium; 10% Daily Value of iron; 10% Daily Value of potassium