This recipe makes a quick and healthy weeknight dinner.
Serve with a side salad and some rice for a comforting, hearty meal!
If you’re not sure whether you like eating fish – but love all their health benefits – white fish may be just what you need!
I’m talking about fish like cod, haddock, whiting, hake, pollock, etc.
They’re less “fishy” and milder than other fish which makes them a great place to start!
Each kind has its own nutritional makeup, but they’re all a nutrient-dense source of protein and micronutrients that contain very few calories. They’re also:
Why eat fish? Research suggests it’s linked with a lower risk of depression, heart disease, and cognitive decline as we get older.
If you can’t buy fresh whitefish from a fishmonger, choose wild-caught, frozen-at-sea.
Frozen at sea means they are frozen soon after being caught, which preserves them at their freshest point.
Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.
Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir.
Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.
Remove from the oven and serve!