Baked White Fish with Lemon and Asparagus
Pan-seared white fish fillet with lemon butter sauce, roasted asparagus, and wild rice pilaf with herbs
Baked White Fish with Lemon and Asparagus is a dinner recipe ready in about 60 minutes. Each serving has approximately 705 kcal, 46g protein, 92g carbs, 20g fat. It fits a high-protein diet.
Preheat oven to 400°F (200°C).
In a saucepan, bring vegetable broth to a boil. Add wild rice, reduce heat, and simmer for 45 minutes until tender. Drain any excess liquid.
While the rice cooks, trim the asparagus spears and toss with 0.5 tbsp olive oil, salt, and pepper. Spread on a baking sheet.
Pat the fish fillet dry with paper towels and season both sides with salt and pepper.
Heat 1 tbsp olive oil in a non-stick skillet over medium-high heat. Sear the fish for 3-4 minutes on each side until golden.
Transfer the seared fish to a baking sheet. Squeeze lemon juice over the fish and top with minced garlic and fresh thyme.
Place the asparagus baking sheet and fish baking sheet in the oven. Bake for 8-10 minutes until fish is cooked through.
In a small saucepan, melt 1.5 tbsp butter and add the remaining lemon juice to create a light lemon butter sauce.
Fluff the wild rice with a fork and stir in the lemon butter sauce and fresh thyme.
Plate the wild rice, arrange asparagus on the side, and top with the baked fish. Drizzle any pan juices over the fish.