Simple Baked Fish

Baked or boiled fish is a better source of heart-healthy omega-3 fatty acids than fried, salted or dried fish, according to a Dr. Lixin Meng at the University of Hawaii, lead researcher of the study. “It appears that boiling or baking fish with low-sodium soy sauce (shoyu) and tofu is beneficial, while eating fried, salted or dried fish is not. In fact, these methods of preparation may contribute to your risk. We did not directly compare boiled or baked fish vs. fried fish, but one can tell from the (risk) ratios, boiled or baked fish is in the protective direction but not fried fish,”

Ingredients:

• 1 Fish (cleaned)
• 1 teaspoon crushed garden Thyme
• 1 Onion (Diced)
• 1 teaspoon Black Pepper
• 2 teaspoon Sweet chilli Powder (optional)
• 2 tablespoon Olive Oil
• 1 Bay Leaf
• 1 tablespoon of lemon jus
• Salt

Method:

• Cover the baking Pan with Aluminim Foil. Apply olive oil in the foil
• Dice the Onion and place it in the Baking Pan.
• Marinate the Fish with broken bay leaf, all the spices (Thyme, Black Pepper and salt sweet chilli powder if you’re using ) and the lemon jus
• Place the Marinated Fish above the Onions.
• Bake your fish for 18-20 minutes at 450°F.