This is my own version of LOW CALORIE Baked Fillet of Fish based on the WW way my Aunt Gloria made it. 

You just make it by adding layers! NO MIXING! NO COATING! It is so EASY!

Grating the onion makes all the difference in the world for this!

Use this technique for ANY fish fillet, just adjust the baking time if you have a thicker fillet.

This recipe does not overwhelm the fish with a sauce or a batter or a coating!  

Be sure to grate the onion!  Chopped or sliced onion just isn’t the same!  It will change the texture of the topping.  So, go the extra mile and GRATE THE ONION!  

You can surround the fish with thinly sliced vegetables for a one dish meal!

This is my favorite way to bake fish! I tend to overdo the amounts of the ingredients as I make it from memory! But I layer it the same way!

One serving is only 266 CALORIES and 7 WW POINTS.

I first published this recipe in April, 2014 and updated it to my new format in May, 2022.

See some pictures in the slideshow below.

Also check out the fun, fast-paced video of it Bill and I made in May, 2020 during the Pandemic!


Baked Filet of Fish~LOW CALORIE
A delicious way to make baked filet of fish that you just make by adding the layers! It is SO easy to put together! It is important to GRATE the ONION and not chop it! It makes all the difference in the world!
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Prep Time5 minutes
Cook Time15 minutes
Course: Main Course
Cuisine: American
Servings: 2
Calories: 266


  • NON-STICK Aluminum Foil


  • ½ – 1 pound fish fillet, any kind
  • ¼ teaspoon salt
  • teaspoon pepper
  • cup breadcrumbs plain
  • cup onions GRATED
  • 2 teaspoons parsley chopped
  • 2 teaspoons butter cut into small pieces
  • 1 tablespoon lemon juice
  • ¼ teaspoon paprika
  • 2 lemons sliced, optional


  • Preheat the oven to 400°.
  • Grease or spray a small baking dish.
  • Starting with the fillet of fish, layer the ingredients in the order of the recipe.
  • Bake at 400° for 15 -20 minutes, or until the fish is flaky.


NON-STICK aluminum foil makes the cleanup a breeze!  No pan to clean!
BREADCRUMBS:  Use any breadcrumbs or panko you like.
FISH FILLET:  Use any fish you like.  If  the fillets are thick, then add a little more baking time.
VARIATION:  Place some thinly-sliced vegetables around the fish in the pan before you bake it for a complete, easy meal!
Calories: 266kcal | Carbohydrates: 27g | Protein: 27g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 68mg | Sodium: 652mg | Potassium: 592mg | Fiber: 5g | Sugar: 5g | Vitamin A: 218IU | Vitamin C: 65mg | Calcium: 86mg | Iron: 2mg


  1. Diane E Fox May 25, 2022 at 11:18 pm

    I love fish … we will have it for sure!!
    thanks for the recipe …easy peasy !!

    1. Angie June 10, 2022 at 10:31 pm

      yes, an easy one that is really good!

  2. Beverly Cody May 21, 2022 at 11:30 am

    I can’t wait to try this, Angie. The video is so helpful, I feel even a total non-cook like me can prepare the dish. You should have a TV show! Nice to hear Bill playing in the background.

    1. Angie June 10, 2022 at 10:30 pm

      Glad you will try it Beverly! Let me know! haha, yes Bill!

  3. Donald W Natale May 21, 2022 at 10:12 am

    Angie – We don’t eat enough fresh seafood (fish) since most of it is frozen or comes from China. Our Safeway has a
    fresh fish deli counter. I am going to try this easy recipe. Thanks for posting.

  4. Patsy Rawson April 25, 2014 at 11:14 am

    I tried this recipe and it is my all time favorite fish recipe! Takes very little preparation and is so big on flavor!

    1. ang1m April 25, 2014 at 1:06 pm

      Thanks! Glad you like it as much as I do! 🙂


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