I try to get my kids to eat more fish. One way is to present the fish in interesting ways. This can work for adults who are fish phobic as well. Try this fish baked in a special package, either using aluminum foil or parchment paper.
As always try to use LOFSW- Local, Organic, Fresh, Seasonal, Wild, which are more likely to be quality food sources. Look for wild fish because it seems to have the most health benefits and is less likely to contain antibiotics, which are fed to some farmed fish. I feel more comfortable serving my family a wild fish, living in harmony with nature, than one that’s been artificially farmed in unnatural conditions. Some studies show no health difference between the two, but sometimes we should go on natural instinct, rather than lab results.
If you’re worried about mercury, avoid fish like swordfish and eat tuna in moderation.
And, some farmed fish are fed grains, soy and even chicken. That just seems wrong.
Fish, 3-4 pounds of your favorite. I used dover sole, which is similar to flounder, but even more mild and sweet in my opinion.
Herbs, fresh or dried- thyme, parsley, oregano, dill, about 1 tbsp of each
Lemon, the juice of one large, and more for final squeeze over finished dish
Olive Oil, extra virgin, 2 tbsp, and more for drizzling
Salt & pepper to taste, freshly ground
Tip- You can also use a splash of your favorite white wine
Preheat oven to 375. Lay out double layer length of aluminum foil or parchment paper about 24 in long. That’s the typical length of a large cutting board. Place the fish, starting in the middle, side by side, trying not to overlap. In a small mixing bowl add herbs, oil, lemon, salt & pepper and wine if you’re using. Pour over the fish, trying to cover as much as possible and fold foil to make a tight little package. You want to try to seal the edges well so the fish steams and the juices remain inside. Place the package on a baking sheet and pop into the hot oven. It will probably take at least 15 minutes for thinner fish, and up to 25 for thicker fish to be done. When you think it’s done, take it out, carefully open the package away from your face so the escaping steam doesn’t blind you and check for doneness. The fish should easily flake and looked uniformly cooked through. Serve as is or transfer to a platter, adding a squeeze of lemon, and drizzle of oil. Bon Appetit!
I served my fish with herb roasted potatoes and softly boiled dandelion greens with lemon and olive oil. It got rave reviews from the peanut gallery.