by Olena

Baked White Fish Recipe

by Olena

5 from 2 reviews

Baked White Fish Recipe with Greek yogurt, onion, carrot, dill and lemon that is easy, healthy and the whole family will love. |

This baked white fish recipe is one of my mom’s recipes. Adapted, lightened up, non-fried…What else?! Why? Hold your breath…Original recipe calls for 2 cups of mayo. OK, now breathe.:) I can’t believe we were eating it this way for years. I got away with it because I was a child, I guess.

But honestly, everything was made with mayo. That’s the only dressing type of sauce we had back then. So everything was made with mayo. Basically, you could throw a bunch of any ingredients together and as long as you add mayo it will turn out fine.:)

All salads were made with mayo as well as meat, fish, potatoes, appetizers. There was even liver cake with mayo (the most gross thing ever if you ask me). So you get the idea. This particular recipe has only 1 tbsp of organic mayo, everything else is super-duper healthy.

I love white fish! It’s really like chicken of the sea, don’t you agree?! Cooking fish is easy, especially in North America – cleaned, filled, skinned. Many people do not like fish. I think they just don’t know what to do with it. It’s like eggplant, totally undiscovered vegetable.

This White Fish Bake Recipe is super easy and healthy. Only 167 calories, 2 g of carbs and 30 g of protein. OMG! I’ll take that. Anyone who works out knows the value of protein. And I do. In the last month I lost 3 more inches of my defining body and I have consumed a lot of protein and Magic Bullet Green Smoothie with brown rice protein.

Going back to fish. I hope the recipe is self-explanatory enough. If not, ask me a question.

You could make this in a dutch oven but the Greek yogurt will cook and separate. So no, don’t do that!:) I had rock fish on hand. Another great fish would be red snapper, cod, tilapia or sole (I’m not a fan). Save halibut for a nice steak.

I don’t think I would freeze the leftovers. I personally don’t like the way fish freezes and especially with yogurt.

I hope you enjoy this recipe and let me know how it turned out. Looking for more firm white fish recipes? Try this fish skilletgrilled fish kebabs or grilled fish tacos with mango salsa.


Baked White Fish Recipe

5 from 2 reviews

Baked White Fish Recipe with Greek yogurt, onion, carrot, dill and lemon that is easy, healthy and the whole family will love.

  • Author:
  • Prep Time: 25 minutes
  • Cook Time: 35 minutes
  • Total Time: 1 hour
  • Yield: 8 servings 1x


  • 2 lbs any white fish fillets, whole (I used rockfish)
  • 1 cup 0% Greek yogurt, plain (I used Liberte)
  • 1 tbsp light mayo (I used organic Trader Joe’s)
  • 1 carrot, medium, coarsely shredded
  • 1/2 onion, thinly sliced
  • 1/4 cup fresh dill, finely chopped
  • 34 lemon slices
  • Salt and ground black pepper to taste
  • Olive oil cooking spray


  1. Preheat oven to 375 F degrees.
  2. Rinse fish under cold water and pat dry with a paper towel. Sprinkle with salt and fresh ground pepper.
  3. Heat skillet and spray with cooking spray. Brown all fish fillets on both sides for 2-3 minutes per side.
  4. Place tightly in a single layer in a 9×13 baking dish. You will see juice coming out of the fish, it’s OK, just leave it.
  5. Using the same skillet fry sliced onion until golden brown on medium heat. Add shredded carrot and brown for another 5 minutes.
  6. Add Greek yogurt, light mayo, chopped dill, fried onion and carrot, salt & pepper to a bowl and mix to combine.
  7. Place slices of lemon on top of layered fish. Spread yogurt mixture evenly on top of fish with a spatula so it covers it all like a blanket.
  8. Bake uncovered for 30 minutes. Broil on low for extra 5 minutes.
  9. Let the fish stand for 5 minutes before serving. Cut with a knife or a spatula in 8 slices. Serve with your choice of grain and/or salad.

 Did you make this recipe? Please give it a star rating in the comments.

Nutritional Info

Servings Per Recipe: 8

Amount Per Serving:
Calories: 167.8
Total Fat: 2.7 g
Cholesterol: 49.9 mg
Sodium: 114.8 mg
Total Carbs: 2.0 g
Dietary Fiber: 0.3 g
Protein: 30.2 g
Weight Watchers Points: 3
Weight Watchers Points Plus: 4

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

10 comments on “Baked White Fish Recipe

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  1. Second commentary: I add fresh ginger. Today I also added broccoli.
    Regarding “serves 8”, only people who don’t like fish or yogurt would eat such a small portion.

  2. I prepared the fish without the recipe in front of me, so there were some alterations: no mayo, pepper or lemon, the addition of chopped celery & fresh sliced mushroom, and a sprinkle of flour to thicken. I forgot to brown the cooked fish after it was baked. No problem. Delicious. I’ll make it again.

  3. OH My Goodness! This was so delicious! Ok so not gonna lie, I did change/add a few things, but even my skeptical husband who hates mayo and greek yogurt LOVED it. Went back for seconds. Only thing I did different was I didn’t have any lemons so sprinkled it with some lemon juice, I sprinkled it with some cayenne before adding the sauce mixture and I cooked some mushrooms with the onions. Will definitely save the recipe to do again! Thank you for sharing this!

    1. Oh, wow. I should update the recipe with better photos to make it a hit. Glad you enjoyed it!:) I was raised eating fish this way that my mom made.:)

  4. I have 4 kids with varying ages and tastes. And they All loved this!! Thank you for giving me a recipe with fish that my kids will eat! Love it!

    1. That’s great, Sharon! I don’t have a problem with my kids eating fish but I know it’s tricky! 4 kids…oh my, you are a hero!:)

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