Introduction
Fish has been a staple of human diets for centuries, offering a high-protein, low-fat source of nutrition. This recipe features baked fish fillets seasoned with simple spices and paired with fresh lemon for a bright and savory flavor. It’s perfect for health-conscious individuals and seafood lovers alike.
Ingredients
• 4 fresh fish fillets (e.g., cod, haddock, tilapia, or halibut)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon chili flakes (optional, for heat)
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1 tablespoon lemon juice
• Fresh parsley (chopped, for garnish)
• Lemon wedges (for serving)
Instructions
1. Preparation: Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
2. Seasoning the Fish: Pat the fish fillets dry with a paper towel. Brush both sides with olive oil. In a small bowl, mix the garlic powder, paprika, chili flakes, black pepper, and salt. Evenly coat the fillets with the spice mixture.
3. Baking: Place the seasoned fillets on the prepared baking sheet. Drizzle lemon juice over the top. Bake for 12-15 minutes, or until the fish flakes easily with a fork.
4. Garnish and Serve: Sprinkle fresh parsley over the fish. Serve hot with lemon wedges on the side for extra zest.
Methods
This dish can be prepared using different cooking techniques:
1. Grilling: Cook on a medium-hot grill for 4-5 minutes per side.
2. Pan-Frying: Heat a skillet with olive oil and cook each side for 3-4 minutes.
3. Air-Frying: Place the fish in an air fryer at 375°F (190°C) for 8-10 minutes.
History of Grilled and Baked Fish
Baked and grilled fish recipes have roots in ancient cuisines worldwide, especially in coastal regions. Ancient Greeks and Romans seasoned fish with herbs and oils, while Asian cultures have paired fish with citrus and spices for millennia. This recipe draws inspiration from Mediterranean simplicity combined with modern cooking techniques.
Benefits
1. Nutritional Value: Fish is an excellent source of lean protein, omega-3 fatty acids, and essential vitamins like B12 and D.
2. Heart Health: The omega-3 fatty acids in fish help reduce inflammation and lower the risk of heart disease.
3. Weight Management: Low in calories but rich in nutrients, this dish supports a balanced diet.
4. Boosts Brain Function: Nutrients in fish improve memory and cognitive functions.
Nutritional Information (Per Serving)
• Calories: 200
• Protein: 28g
• Fat: 8g
• Carbohydrates: 1g
• Omega-3 Fatty Acids: 1,200mg
Fish Lovers
This dish appeals to:
• Seafood Enthusiasts: For its fresh, clean flavors.
• Health-Conscious Eaters: Due to its high nutritional value.
• Busy Individuals: Quick to prepare with minimal cleanup.
• Families: Loved by kids and adults alike for its mild flavor.
Conclusion
This baked fish recipe is an elegant, healthy, and flavorful way to enjoy seafood. It’s versatile, easy to prepare, and perfect for any occasion. Pair it with a side of roasted vegetables or a fresh salad for a complete meal that everyone will love!