Make: 10-Minute Oven-Roasted Fish with Browned Butter-Lime Sauce

Photo by Becca Boyd

A healthy home cook such as you is probably pretty comfortable cooking salmon. Your skills have been honed by practice because the notion of salmon as a superfood has been sufficiently pounded into your head. And though salmon is one of the healthiest ocean edibles, we shouldn’t overlook its fellow swimmers. White fish is high in healthy fat and protein and very low in calories. It’s also milder in flavor, which makes it a great choice for kids.

In the ten to fifteen minutes it takes your fish to cook, make this sauce on the stovetop; it’s amazingly flavorful and really perks up the simple, light fare. I’ve used this on both salmon and white fish and it’s equally delicious on both, though I suspect I’d enjoy just about anything bathed in it. It’s that good.

Recipe: 10-Minute Oven-Roasted Fish with Browned Butter-Lime Sauce
Makes four servings

Ingredients
1 lb. firm white fish, such as halibut
Olive oil spray, salt and pepper
4 tbsp. butter
2 large cloves garlic, put through a garlic press
2 limes, juiced
2 tbsp. honey
½ tsp. kosher salt
¼ tsp. black pepper
2 Scallions, thinly sliced

Method
1. Preheat oven to 400 degrees and line a heavy rimmed baking sheet with foil. Spray foil with nonstick spray.
2. Add fish to pan and spray with olive oil, sprinkle with kosher salt and pepper and place in oven. Bake fish for 10 minutes per inch (thickness, not length) until it’s opaque.
3. Meanwhile, cut butter into tablespoons and heat in a small saucepan over medium heat. Stir until melted.
4. Reduce heat to medium low and let butter boil – watch carefully until it turns golden brown and smells nutty. Remove from heat.
5. Immediately add garlic and stir. Add lime juice, honey, salt and pepper and stir well.
6. Pour sauce over fish and top with scallions.

Per serving: 239 calories, 13 fat grams, 79 milligrams cholesterol, 454 milligrams sodium, 37 milligrams potassium, 9.8 grams carbohydrates, 8.8  grams sugar, 21.4 grams protein.

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Becca Boyd is a wife and mom who creates healthy and delicious recipes in her West Chester kitchen. She blogs about them on her website, Home Beccanomics.

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