Baked Fish Recipe

A Simple Way to Prepare Fish

Whenever purchasing fish, I always make sure that it is wild (not farm raised) – this is very important.  When buying in bulk for our meal delivery service, we utilize local vendors .  I’ve noticed that fresh fish (not prefrozen) is more tender and less fishy tasting.  When purchasing for my family on a budget, I usually buy frozen wild fish from Trader Joes.  Here are two ways that I’ve prepared Mahi Mahi:

1. Mix in a pinch or two of Old Bay seasoning with Almond Meal (I buy this fresh at SB Farmer’s Market and store it in the freezer).  Coat the thawed fish with this mixture and place in a hot pan with melted coconut oil (approximately 1 heaping Tbsp).  I use coconut oil because it is the most stable oil at high temperatures – perfect for frying and sauteeing.

2. I use my toaster/convection oven a ton.  Place the thawed fish on the mini baking sheet or pyrex dish. In a bowl, mix together a Tbsp of olive oil or coconut oil, 1 tsp of pureed garlic, little bit of soy or tamari sauce, and a pinch of Old Bay or Blackened Seasoning.  Brush this mixture on the fish.  Drizzle a little agave syrup on top and sprinkle sesame seeds.  Bake in the oven at 350-400 for 10-15 minutes (depending on the type and size of the fish).

Written by Betsy Markle, RD & Owner of Sunshine Wellness

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