Baked fish is one of the simplest, healthiest dishes we have around here. I love this recipe because it takes fewer than 15 minutes using my toaster oven and has virtually no clean-up – I just recycle the foil that lined the baking sheet.
Cook up a vegetable side while the fish is baking – we adore this with sauteed Brussels sprouts – and you can have a gluten-free, sub-250-calorie dinner on the table in under 20 minutes.
- 4 6-oz filets or tilapia, sole or other flaky white fish
- 1 tsp whole fennel seed
- 1 tsp whole coriander seed
- olive oil spray (I use my misto)
- salt and freshly ground black pepper to taste
Preheat oven to 400F
Using a spice grinder or mortal and pestle, coarsely grind fennel and coriander.
Spray fish with olive oil and sprinkle each filet with one quarter of spice mix. Season with salt and pepper.
Place on a foil-lined baking sheet and bake until fish is just cooked through and beginning to flake, about 8-12 minutes depending on thickness.
Total Fat 1.8g
Saturated Fat 0.7g
Trans Fat 0.0g
Total Carbohydrates 0.3g
Weight Watchers Points: 3