Having a few quick and easy recipes in your repertoire makes eating healthy so much easier to incorporate into a busy lifestyle. This basic baked fish recipe is such a go-to for me... I use it nearly every week. I generally use cod for it, but most kinds of fish would work. I usually pair it with a starch (roasted) and a vegetable (sautéed in olive oil with fresh or dried herbs).
I buy 2 lb bags of frozen cod that I thaw in the refrigerator for 48 hours, then follow the recipe below and voila! The recipe itself is a habit, which in turn supports our overall goal of eating plenty of protein and healthy fats, and foods that are relatively low in calories by volume.
STUPID EASY MEDITERRANEAN BAKED FISH
2 lb frozen fish, thawed
2 Tbsp olive oil
Juice and zest of 1 lemon
Minced garlic to taste (I usually use 2 cloves)
Salt and pepper to taste
Preheat oven to 425ºF. Place fish in a lightly greased glass baking dish. Pour lemon juice over fish, then drizzle with olive oil. Press lemon zest and minced garlic onto the top of the fish filets, then season with salt and pepper to taste. Bake fish for 15 minutes, then remove and test for doneness (center will look flaky). Return to oven for a few more minutes if it's not quite done.