If you’re looking for a simple and healthy meal option, fresh fish is an excellent choice. Fish is low in unhealthy cholesterol and fat, but is full of protein and B vitamins, both of which our bodies need. Certain fishes are high in omega-3 fatty acids, which are proved to ease blood pressure and prevent heart attacks. Our bodies do not naturally produce omega-3 fatty acids, so fish is a great way of adding this necessary nutrient to your diet.

Things You'll Need

Thaw your fish if it is frozen. Once thawed, marinate the fish any way you like (optional).

Preheat oven to 450 degrees F.

Wrap your fish in aluminum foil or place it into a greased baking pan. Put fish into preheated oven, on the center rack. If you have wrapped your fish in aluminum foil, you may place it directly onto the oven rack or you can cook it on an ungreased baking pan. The time it takes to cook fish varies depending on the thickness of your fish. For thinner fish, you might only need to bake it for as little as 5 minutes, whereas thicker fish fillets will need to cook for longer.

Test that it has fully cooked. Poke a fork into your fish and gently lift upwards a little. Fully cooked fish should flake easily and should be white all the way through.


  • For a little added flavor, add some fresh lemon juice, and/or salt and pepper to your fish either before or after baking it.