Baked Lemon Herb White Fish with Steamed Vegetables (Weight Watchers-Friendly)

A light, high-protein meal that’s naturally low in Points and packed with flavor from fresh lemon, herbs, and tender vegetables.

Servings: 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Estimated WW Points

1–3 Points per serving (depending on your WW plan and the type of fish used)

Nutrition (Approximate Per Serving)

• Calories: 180
• Protein: 28g
• Carbohydrates: 10g
• Fat: 3g
• Fiber: 4g
• Sodium: 320mg

Ingredients

For the Fish

• 4 white fish fillets (4–5 oz / 115–140 g each), such as Cod, Haddock, or Tilapia
• 1 lemon, thinly sliced
• 2 tbsp fresh lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp paprika
• ¼ tsp black pepper
• ½ tsp kosher salt
• Cooking spray

For the Steamed Vegetables

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 cup carrots, sliced
• 1 cup zucchini, sliced
• ¼ tsp salt
• ¼ tsp black pepper
• 1 tbsp fresh parsley, chopped

Optional Garnish

• Lemon wedges
• Additional fresh parsley
• Fresh dill

Equipment

• Baking dish or sheet pan
• Parchment paper (optional)
• Steamer basket or large saucepan with lid
• Instant-read thermometer (recommended)

Instructions

Step 1: Preheat the Oven

Preheat oven to 400°F (200°C).

Lightly coat a baking dish or sheet pan with cooking spray.

Step 2: Prepare the Lemon Herb Marinade

In a small bowl, combine:

• Lemon juice
• Garlic
• Oregano
• Thyme
• Paprika
• Salt
• Black pepper

Mix well.

Step 3: Season the Fish

Pat the fish fillets dry with paper towels.

Place them in the prepared baking dish.

Brush the lemon-herb mixture evenly over each fillet.

Top each piece with lemon slices.

Allow to sit for 5–10 minutes while preparing the vegetables.

Step 4: Bake the Fish

Bake for 15–20 minutes, depending on thickness.

The fish is done when:

• It flakes easily with a fork.
• The internal temperature reaches 145°F (63°C).
• The flesh becomes opaque throughout.

Avoid overcooking, as white fish can dry out quickly.

Step 5: Steam the Vegetables

While the fish bakes:

1. Fill a saucepan with about 1 inch (2.5 cm) of water.
2. Bring water to a boil.
3. Place vegetables in a steamer basket above the water.
4. Cover and steam for 5–7 minutes.

Vegetables should be tender-crisp and brightly colored.

Season with salt, pepper, and parsley.

Step 6: Assemble and Serve

Divide vegetables among four plates.

Place one fish fillet alongside the vegetables.

Spoon any lemon juices from the baking dish over the fish.

Garnish with extra parsley, dill, and lemon wedges if desired.

WW-Friendly Variations

Mediterranean Version

Add:

• Cherry tomatoes
• Capers
• Fresh basil

Garlic Dill Version

Replace oregano and thyme with:

• 1 tbsp fresh dill
• Extra garlic

Spicy Citrus Version

Add:

• ¼ tsp cayenne pepper
• Lime juice instead of some of the lemon juice

Meal Prep & Storage

Refrigerator

Store fish and vegetables separately in airtight containers for up to 3 days.

Reheating

• Microwave: 1–2 minutes on medium power.
• Oven: 300°F (150°C) for 8–10 minutes.

Freezing

The fish can be frozen for up to 2 months. Steamed vegetables are best enjoyed fresh.

WW Success Tips

• Use a zero-calorie cooking spray instead of oil.
• Increase the volume of non-starchy vegetables to stay fuller longer.
• Pair with a side salad for extra fiber without significantly increasing Points.
• Fresh herbs add flavor without adding calories or Points.

This simple baked fish dinner is a classic WW-style meal: lean protein, plenty of vegetables, bright flavors, and minimal added fat.