Everyone knows fish is a healthy menu alternative. Forget the pre-breaded chunks from your grocer’s frozen section, or from your local drive-through. Fish is high is protein, high in good fats, and helps you feel full longer without that sluggish carbohydrate-overload feeling. Pick up plain, frozen, white-fleshed fish and bake it at home. If you are more than a stone’s throw from the water the fish lived in, don’t bother burying it from your local grocer’s fish case. More than likely it has been frozen and thawed. Skip that and just buy it frozen. The tags on the fish in the ‘fresh-‘case may not say previously frozen, but the package you take home more than likely will. Buyer beware! Buy it frozen to begin with unless you can hear the ocean from where your feet are planted. Baked fish with a bit of citrus is refreshingly light and very delicious. Served with a rice side-dish and/or a vegetable and you have a meal to be proud of.
1 pound tilapia or other white-fleshed fish
1 medium orange
1 medium lemon
1 teaspoon black pepper
1/2 teaspoon dill weed
2 tablespoons olive oil
Preheat oven to 350˚. Spread oil in bottom of 9 x 13 inch glass baking pan and sprinkle with dill weed.
Slice one half of the orange and the lemon. Place fish fillets in pan on the oil. Sprinkle with black pepper. Place citrus slices over the fish. Squeeze remaining halves of orange and lemon over fish fillets. Bake 15 minutes, depending on thickness of fillets. Fillets should come apart easily with a fork when done.
Serve with rice and your favorite vegetable. This fish is great for fish tacos too!
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