If you’re looking for a simple, elegant, and flavor-packed meal, this Lemon Caper Whitefish is a must-try! Light, flaky whitefish is seared to perfection and topped with a vibrant lemon-caper sauce that’s both zesty and briny, making every bite absolutely delicious.
This dish is naturally gluten-free, protein-rich, and full of heart-healthy fats, making it an excellent choice for a balanced meal. It comes together in under 30 minutes, making it perfect for weeknight dinners or a special meal when you want something light and refreshing.
Why You’ll Love This Lemon Caper Whitefish
✔ Quick & Easy – Ready in less than 30 minutes with minimal prep.
✔ Healthy & Nourishing – Loaded with lean protein, healthy fats, and fresh ingredients.
✔ Bright & Zesty Flavors – The fresh lemon, capers, and dill add a bold punch of flavor.
✔ Pairs Well with Anything – Serve it with roasted veggies, a fresh salad, or fluffy herbed orzo rice for a complete meal.
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What Kind of Whitefish Should You Use?
The beauty of this recipe is that you can use any mild, flaky whitefish, including:
Cod – Mild, slightly sweet, and pairs beautifully with citrus.
Halibut – A firmer whitefish with a buttery texture.
Tilapia – A budget-friendly option that’s light and mild.
Snapper – A slightly firmer fish with a hint of sweetness.
Health Benefits of Whitefish
Not only is whitefish delicious and easy to cook, but it’s also incredibly nutritious:
High in Lean Protein – Helps build and repair muscle while keeping you full.
Rich in Omega-3s – Supports brain health and reduces inflammation.
Heart-Healthy – Whitefish is low in saturated fat and great for cardiovascular health.
Great for Digestion – Light and easy to digest, making it perfect for a nourishing meal.
Lemon Caper Whitefish
- Total Time: 15 minutes
- Yield: 2 servings 1x
Ingredients
- 1.5– lbs. wild whitefish: filet of sole (pictured), Artic cod, Alaskan black cod, halibut, branzino filet
- Lemons
- Fresh and dried dill
- Garlic power
- Avocado or Coconut oil
- Lemon Caper Sauce (recipe below)
Lemon Caper Sauce
- 1/3 cup Avocado Mayo
- Juice of 1 lemon
- 1 Tbsp. capers
- 1 Tbsp. Dijon
- 1/4 cup fresh minced dill
Instructions
Whisk everything together. Set aside.
Method for cooking Fish
- Heat a large skillet on medium high heat
- Once hot, add oil. Allow oil to get hot.
- While skillet is heating, squeeze lemon over fish, sprinkle with garlic powder and dried dill
- Once pan is hot and oil is separating in the skillet, add fish filets top side down. Cover.
- Depending on thickness, sauté 3-5 minutes a side. Thin sole filets cook 3 minutes, then flip and 2 minutes on other side.
- Prepare and have ready the caper sauce.
- Flip back over and spread the caper sauce on the top of fish.
- Heat broiler. Carefully broil the top of the fish until light brown and bubbles. About 1 minute.
- Serve with Herbed Orzo and Blistered Veggies and a salad.
Notes
This is the best Fish Spatula
- Prep Time: 10 minutes
- Cook Time: 5 minutes
Other Fish dishes you’ll love:
We know you’ll love these! Other fish recipes you might enjoy: Herbed Black Cod Mediterranean Whitefish, Miso glazed Fish, Wild Cod Beurre Citron, Honey Salmon Bites with halibut!
FAQs About Lemon Caper Whitefish
1. Can I make this dairy-free?
Yes! Simply use olive oil instead of butter for a completely dairy-free version.
2. Can I use frozen fish?
Absolutely! Just make sure to thaw it completely and pat it dry before cooking to ensure a good sear.
3. Can I make this ahead of time?
This dish is best enjoyed fresh, but you can store leftovers in the fridge for up to 2 days. Reheat gently on the stovetop to keep the fish from drying out.