If you’re hooked on fried fish, it’s time to try baking it. A great baked fish recipe will change your life because like this one, it will be both delicious and beneficial to your health. Baking fish is extremely easy, in fact much simpler than frying it, requires few ingredients, and can be made quickly by the home chef. This recipe is enhanced with extra virgin olive oil, a monounsaturated fat which lowers artery-clogging LDL cholesterol, raises HDL cholesterol which sweeps LDL back to the liver for removal, and reduces inflammation. Furthermore, the mix of rosemary, thyme, and basil along with the extra virgin olive oil makes for an insanely tasty finish.
Preparation Time: 20 minutes
2 to 3 5-ounce fillets grey sole
Fine grain sea salt, for seasoning
Pepper, for seasoning
1 tablespoon extra virgin olive oil
1 teaspoon fresh rosemary, chopped finely, plus a few whole leaves
1 teaspoon fresh thyme, chopped finely
1 teaspoon basil, chopped finely
Pre-heat the oven to 325 degrees.
Season the fillets with salt and pepper. Drizzle the olive oil on the fillets, then brush over the fish to evenly coat each piece. Cover with plastic and set aside in the refrigerator for 15 minutes.
Place the fish in a Pyrex baking dish, laying each piece side-by-side. Sprinkle the the rosemary, thyme, and basil on the filets. Transfer the dish to the oven and bake for about 13 minutes. Remove from oven and serve immediately, along with a sauteed green vegetable like Lacinto kale, broccoli, or zucchini, and a whole grain of your choice.