Healthy White Fish With Creamy Lemon and Capers Sauce

This easy white fish topped with a velvety rich lemon and capers sauce makes for a nutritious meal that is packed with flavor. A Mediterranean-inspired dish that can be made in less than 20 minutes, it’s perfect for a quick weekday meal.
Healthy White Fish With Creamy Lemon and Capers Sauce pinit

About This Healthy White Fish Recipe

If you’re like me, constantly on the move but still want to stick to a healthy diet, this super simple recipe is for you.

Fish dishes are a healthy and convenient way to get a meal on the table in less than 20 minutes. White fishes such as tilapia, cod, haddock, halibut, or sole are quite popular for their delicate flavor and versatility. You can use them fresh or frozen; it wouldn’t affect their nutritional value.

In this recipe, we cook the fish fillets in the microwave in a parchment pack. This makes it a mess-free meal while also helping retain the moisture as the fish steams in its own juices. It’s very easy to cook, and even if you’ve never done it before, you can nail this technique.

As for the sauce, this lovely combination of zesty lemon with salty capers will blow you away. Add a little bit of cream to it and you get a rich, creamy sauce you’ll be making for various meals.

This white fish recipe with creamy lemon and capers sauce is deliciously filling. It is light, healthy, and you can serve it with a simple side of steamed vegetables, couscous, or quinoa.

Healthy White Fish With Creamy Lemon and Capers Sauce

What You Need for This Healthy White Fish Recipe

Healthy White Fish Ingredients

Ingredient Notes

  • White Fish Fillets: White fish is low in fat and rich in lean proteins. It’s delicate and has a subtly sweet flavor that is perfect for this recipe.
  • Capers: With a bold, savory, and salty flavor combined with a hint of floral notes, capers are often used in Mediterranean cuisine, especially for baked fish and sauces. When they are finely chopped, capers provide a more intense flavor.
  • Cooking Cream: Cooking cream has a thinner consistency than whipping cream, making it perfect for stirring it into sauces while adding a rich and smooth texture.
  • Flour: The flour is an excellent thickener for sauces, creating that creamy texture. You just need to be careful and cook the flour because it can add an unpleasant raw flavor to the sauce if it’s uncooked.
  • White Wine: To enhance the flavors, I like to use dry white wine like Pinot Grigio or Sauvignon Blanc. Always remember to use good quality wine in your cooking.
  • Lemon: To add some zest, I like to use fresh lemon juice and lemon zest.
  • Fresh Dill: From all the herbs, I find that fresh dill adds a noticeable aroma to the fish. It gives such a fantastic and unique anise-like licorice flavor. Fresh dill leaves also look really delightful.

Healthy White Fish With Creamy Lemon and Capers Sauce

Ingredient Substitutions

  • Cooking Cream: You may substitute the cooking cream with half and half.
  • Fresh Dill: If you can’t find dill, you can substitute it with fresh parsley or chives. I don’t recommend using dried dill as the flavor would be bland.

Healthy White Fish With Creamy Lemon and Capers Sauce


Can I do this recipe using other types of fish?

Yes, you can. Salmon would also be excellent for this recipe. The rich flavor of the salmon complements well with the creamy lemon and capers sauce.

Can I use foil instead of parchment?

If you want to use foil instead of parchment paper, you can do so, but you’ll need to cook your fish in the oven. It will also take a little bit longer, around 20 minutes.

How to store this white fish recipe?

You can place the leftovers in an airtight container in the refrigerator for up to 2 days.

2.5 from 1 vote

Healthy White Fish With Creamy Lemon and Capers Sauce

Difficulty: Beginner Prep Time 10 min Cook Time 6 min Total Time 16 mins


A healthy white fish recipe served with a generous drizzle of creamy lemon and capers sauce is fast, easy, and an impressive way to serve fish in less than 20 minutes.

Yield: 2 servings


How To Make Healthy White Fish Step By Step

  1. Place a sheet of parchment paper in a microwave-safe baking dish. Pat fish fillets dry and place them in the center of the baking dish. Season with salt and pepper, and drizzle with a little bit of extra virgin olive oil.

    Healthy White Fish Step 1
  2. Using another sheet of parchment paper, cover the fish fillets, seal the packet, and cook in the microwave for 6 minutes.

    Healthy White Fish Step 2
  3. In the meantime, chop the capers.

    Healthy White Fish Step 3
  4. Heat the butter and extra virgin olive oil in a pot over medium-high heat until melted. Sauté the chopped garlic for about 1 minute.

    Healthy White Fish Step 4
  5. Reduce the heat to medium. Add in the flour, wine, lemon juice, and cream, and stir until thickens.

    Healthy White Fish Step 5
  6. Remove from heat, add the lemon zest, chopped capers, salt, and pepper, and mix well.

    Healthy White Fish Step 6-1

    Healthy White Fish Step 6-2

  7. Pour over fish and garnish with fresh dill. Serve immediately.

    Healthy White Fish Step 7


  • Depending on the microwave, the cooking time can be a little longer. When a fork goes easily through the fish, it’s cooked.
  • If the sauce is too thick, add a little bit of milk to thin it out.
  • Tear off enough parchment paper as you’ll want to leave plenty of space to roll the paper around the fish for a tight seal.