Today kicks off the Lenten season for many, which means abstaining from meat on Fridays leading up to Easter. While observing this tradition, fish may be what’s on your dinner menu. But does that thought leave you wondering what you can make beyond frozen fish sticks and the fried fish Friday?

Fear not – there are plenty of ways to create quick, healthy fish dinners right at home. Elevate dinner and boost your omega-3s with this simple recipe:

Lemon Caper Fish

Serves 4 | 240 calories, 9 g fat, 29 g protein

Ingredients:

• 4 white fish fillets, ~5 ounces each
• Salt and pepper to taste
• 2 Tbsp olive oil
• 2 shallots, minced
• 1 garlic clove, minced
• 2/3 cup dry white wine
• 2 Tbsp fresh lemon juice
• 1 Tbsp chopped parsley
• 2 tsp capers, rinsed
• Zest of 1 lemon

Directions:

1. Season with fish with salt and pepper.
2. Heat oil in a large pan over medium heat. Cook fish 3-4 minutes per side or until opaque. Remove from pan and cover with aluminum foil.
3. Add the shallots and garlic to the pan, cooking for 2 minutes. Add the win and lemon juice, increasing the heat to medium-high and cooking until thickened.
4. Stir in the parsley, capers, and lemon zest. Season with additional salt and pepper if desired.
5. Drizzle 2 Tbsp sauce over each fillet. Save remaining sauce for vegetable side like roasted asparagus or Brussels sprouts.

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