Baking is a cooking method that requires little added fat. In addition, choosing fish typically found in cold waters is known to provide the highest amount of Omega-3 fatty acids, which can help lower unhealthy cholesterol and triglyceride levels. This simple recipe can be used with fish of all varieties, including tilapia, sole, salmon, and halibut.
Ingredients
- 2 4-5 oz. fish fillets, about 1-inch thick
- 2 large handfuls baby spinach leaves
- 1 quarter red onion, thinly sliced
- 20 or so cherry tomatoes
- 4 sprigs fresh thyme
- 1/2 lemon, cut into 2 wedges
- Dash of salt and pepper
- 2 T Olive oil
Directions
- Preheat the oven to 400°F.
- Lay out two sheets of parchment paper (can use aluminum foil too), each about 12-14 inches long. Pile a large handful of baby spinach leaves in the middle of each piece of foil. Lay one fish fillet on each bed of spinach. Season with salt and pepper.
- Lay a few slices of onion over the top of each fillet and scatter the cherry tomatoes on and around the fish. Lay two sprigs of thyme over top. Give each packet a squeeze of lemon and a drizzle of olive oil.
- Fold the sides of the paper and twist closed around the fish, creating a neat package. Set them side-by-side on a baking sheet and bake for 18 to 22 minutes, until the fish is opaque.
- Open the packets carefully to avoid spilling the juices. Eat straight from the packets or transfer to a plate with a slotted spatula. Spoon some of the juices over top. Eat immediately.
Yields 2 Servings
Nutrition information per serving: Calories 290; Total Fat 16g; Saturated Fat 3g; Carbohydrate 11g; Fiber 2g; Protein 27g; Sodium 273mg
Recipe adapted from: www.thekitchn.com/