TIP: Prepare the herb butter the day before, this generates a stronger flavour.
Oven-baked fish in butter and mixed herbs
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Author: AdminPublished: 14 January 2016
Prep: 20 mins
Cook: 15 mins
Serves: 6

This fish dish is light, healthy and quick to prepare – the perfect accompaniment for rice or potatoes with green beans – while the texture is soft enough for people with dysphagia
Ingredients
- 800g of fish (e.g. cod, Victoria perch, redfish)
- 50g flour
- 200g butter
- 1 shallot
- 1 tbsp lemon or lime juice
- salt and pepper
- 1 tbsp olive oil
- 1 tsp Provencal herb mix or taste booster
Preparation
- Preheat the oven to 120 °C.
- Mix the soft butter with the herbes de Provence mix (or Provençal taste booster), salt and pepper.
- Dice the shallot.
- Remove any bones from the fish fillet.
- Dust the fish in flour, shake it off well and season with salt and pepper.
Method
- Heat the herb butter briefly in a frying pan and fry the fish on both sides for a couple of minutes until they turn golden brown.
- Remove the fish fillet from the pan and put it in a butter-greased oven dish.
- Put the dish into a preheated oven at 120 °C and cook until the fish is ready for about 8-10 minutes.
- Turn the fish during baking at regular intervals.
- At the end of the baking time, sprinkle with lemon juice.
Nutrition
Value per 100g
Energy ………………………………………………………… 214 kcal/894 kJ
Protein………………………………………………………………………. 12.2g
Total fat…………………………………………………………………….. 16.4g
Saturates ………………………………………………………………….. 9.3g
Monounsaturated fat…………………………………………………. 0.8g
Polyunsaturated fat……………………………………………………. 0.3g
Cholesterol……………………………………………………………….. 28mg
Carbohydrates…………………………………………………………….. 4.2g
Sugar ………………………………………………………………………….. 0.1g
Fibre……………………………………………………………………………. 0.1g
Chewing and swallowing
- Cut, mash or mix the fish until required consistency level.
- Use fish stock or fish sauce to moisten the fish for easier swallowing.
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