Baked fish is a healthy meal choice, whether you opt for a white fish or a fattier fish like salmon. Adding sauces can give baked fish flavor and variety. Opt for low-fat ingredients, fresh herbs, and a light hand to keep your baked fish healthy and delicious.
White Wine Sauce
White wine sauces pair well with both mild white fish and more flavorful fish, like salmon. Prepare a simple wine sauce while your fish bakes. Heat a tablespoon of olive oil or butter in a saute pan. Saute garlic, shallots or chopped onion, if desired. Add 1 tbsp. to 2 tbsp. of flour and whisk into the oil. Gradually add one cup of dry white wine, salt, pepper, and any fresh herbs you enjoy. Serve warm over baked fish.
Sour Cream Sauce
Creamy sauces, typically based on sour cream, are a quick, no-cook option. Whisk together ½ cup of low-fat or fat-free sour cream, 2 tbsp. of lemon or lime juice, and 2 tbsp. of chopped, fresh herbs. Try lemon juice and dill with sour cream for baked salmon or lime and cilantro for a fresh flavor on white fish. Vary this creamy sauce by adding chili powder, cumin, or capers.
Tomato-Based Sauce
Go Mediterranean with a fresh, boldly flavored sauce with tomatoes, garlic and lemon. Pair this sauce with your favorite fish, from trout to tilapia. Dice fresh tomatoes, or use canned when tomatoes are out of season. Warm 1 cup to 1½ cups of chopped tomatoes with 2 tbsp. of lemon juice, two cloves of sliced or minced garlic, a drizzle of olive oil and ¼ cup of capers. Add rosemary, salt and pepper for additional flavor. If you prefer a milder garlic flavor, saute the garlic in olive oil before adding the tomatoes and other ingredients. Serve over baked fish or bake the fish in the sauce for a more flavorful dish.
Creamy Parmesan Sauce
Bake mild white fish in a creamy Parmesan sauce for a dish that the whole family will enjoy, even if they're not fond of fish. Stir together ¼ to ½ cup of low-fat mayonnaise and ¼ to ½ cup of grated Parmesan cheese. Add crushed red pepper to taste. Coat the fish in the Parmesan sauce and bake in a foil packet for ten to 12 minutes.
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