White Fish with Lemon Thyme Sauce
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White Fish with Lemon Thyme Sauce

This white fish with lemon thyme sauce dish is a wonderful meal. It's full of protein, but won't leave you feeling stuffed to the gills.

“Healthi formerly iTrackbites is an alternative to Weight Watchers. “

Delicious and nutritious brain food with this white fish with lemon thyme sauce recipe

Fish is a wonderful addition to your weekly menu, but some tend to shy away from preparing it. Fish is actually very easy to prepare and super healthy for you. It would be a great part of your menu at least once a week.

Health benefits of adding fish into your diet

Fish is packed with many nutrients that people don't get in their everyday diet. High doses of protein, iodine, and a variety of nutrients and minerals are packed into each serving of fish.

Another benefit of fish is that it may lower your risk of heart attack or stroke. Studies show that people who incorporate fish into their diets are at a lower risk for heart attacks, strokes, and heart disease.

Eating fish is especially important if you are pregnant and for your little ones. Omega-3 fatty acids are incredibly important for growth and development. In addition, omega-3 fat DHA is needed for brain and eye development. That said, pregnant women also need to be sure. the fish they are eating is low in mercury and cooked well. Raw fish, as delicious as it is, is not recommended during pregnancy.

There are so many health benefits to eating fish, click the link to learn all about them.

This white fish with lemon thyme sauce may help boost brain health

As we get older, it's common for brain function to decline. Many studies have shown that people who eat more fish are able to slow that mental decline. In addition, people who eat fish every week are shown to have more gray matter, which is your brain's functional tissue, in the areas of the brain that regulate both emotion and memory.

Further studies show people who eat fish on a regular basis are less likley to suffer from depression. Those wonderful Omega-3 fatty acids not only help to stave off depression, but they boost the effectiveness of anti-depression medication.

There are many fish options to prepare your white fish with lemon thyme sauce

This recipe calls for grouper. It's a mild fish and usually easily sourced. However, if grouper isn't to your liking or you can't find it, you can substitute Atlantic cod, Alaska Pollock, brook trout, catfish, cod, flounder, grouper, halibut, rainbow trout, tilefish, white sea bass. Whitefish also has a less “fishy” taste than other fish varieties.

If you are looking for a side to pair with this dish, check out our baked cauliflower tots. If you are looking for something with more carbs, our copycat cheddar bay biscuits are amazing! Pro-tip, double the recipe, as your family will devour these! Another option is our instant pot rice and mushrooms.

This recipe is very light and fairly low in points, while providing a nice amount of protein and other nutrients important for your health. To help me eat a balanced diet, I have been using Healthi formerly iTrackbites. It's super easy and let's me eat without feeling deprived.

  • cost: Healthi formerly iTrackBites costs $36 for the year (using this link for 40% off makes it $36 – use COACH_SMILEY to save!!), WW is $20+ for the month, and it's the same formula and less options
  • choices: I can choose PointsPlus, Freestyle, or any other plan I want with Healthi formerly iTrackBites. Even with the new WW changes, they only offer 3 plan options (not PointsPlus).
  • logs: You can export your tracker data by the week, month, or quarter with Healthi formerly iTrackBites. WW does not give you access to quarterly data.
  • accuracy: I've found inaccurate info in the WW app due to members submitting and not paying attention to the right numbers. With Healthi formerly iTrackBites, I know if I see the green check, it's been verified as accurate. This puts my mind at ease!

BLUE PLAN: 8 Points

GREEN PLAN: 10 Points


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White Fish With Lemon Thyme Fish Sauce

  • Author: Kevin Smiley
  • Total Time: 15 minutes
  • Yield: 4 1x



4 c. baby arugula
1 large avocado, chopped
2 c. cherry or grape tomatoes halved
2-3 T. balsamic vinegar
Sea salt and black pepper, to taste
2 T. extra virgin olive oil, divided
1 lbs. grouper or other white fish, cut into 4 pieces
¼ c. dry white wine
3 T. unsalted butter
2 T. fresh lemon juice
1 t. lemon zest
4-6 fresh thyme sprigs
Optional: ½ c. Feta cheese, crumbled


Combine the baby arugula, avocado, tomatoes, and balsamic vinegar to a large salad bowl. Season with salt and black pepper, to taste, and toss to combine. Set aside.

Place a large pan over medium-high heat. Once hot, add the oil and swirl to coat the bottom of the pan. Add the fish and cook for 4-5 minutes, or until it releases easily from the bottom of the pan.

Turn the heat down to medium and flip each fillet. Cook for another 4-5 minutes, or until the fish is cooked through and flakes easily with a fork. Transfer to a platter and set aside.

Deglaze the skillet by adding the white wine and gently scraping the bottom with a plastic spatula to release the browned bits. Add the butter, lemon juice, zest, and thyme sprigs. Generously season with salt and black pepper, to taste, and stir to combine. Cook for 1-2 minutes, or until heated through. Remove from heat and discard the thyme stems in the sauce.

Briefly return the fish to the skillet to absorb some of the warm butter sauce. Transfer to individual serving plates and spoon some of the pan sauce on top. Serve immediately with the avocado tomato salad topped with some crumbled Feta cheese, if desired. Enjoy!

  • Prep Time: 5
  • Cook Time: 10

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