In step 3, the layers of the fish slip apart once they’re done because the gelatin between each layer melts at just the right temperature: when fish is cooked…but not overcooked. To make it a meal, pair this fish with Roasted Cauliflower with Green Olive Tapenade.
This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.
Time: 20 minutes
Serves: 4
Ingredients
- 4 6 oz. skinless white fish fillets (tilapia, haddock, hake, or another firm white fish)
- 1 Tbs. extra-virgin olive oil
- ½ tsp. ground coriander
- ½ tsp. paprika
- ¼ tsp. kosher salt
- 1/8 tsp. freshly ground black pepper
- ½ lemon, cut into wedges
Instructions
Preheat the oven to 425°F.
- Pat the fish dry with a paper towel. Lay the fish on a medium baking pan and drizzle with the oil. In a small bowl, mix together the coriander, paprika, salt, and pepper, then sprinkle onto the fish.
- Roast until the layers of the fish easily slip apart when gently poked with a fork or paring knife, 7-12 minutes depending on the thickness of the fillets.
- Serve with the lemon wedges.
Nutrition Information
Per serving (1 fillet):
- Calories: 200
- Total fat: 6 g
- Sat fat: 1.5 g
- Carbs: 1 g
- Fiber: 0 g
- Total sugar: 0 g
- Added sugar: 0 g
- Protein: 34 g
- Sodium: 210 mg
