Baked fish is a tasty, healthy and light meal for lunch or dinner. You can actually use any kind of fish you like, either fresh or frozen. Your fishmonger should be able to filet it for you, or you may like to do it yourself. Whatever you do, don’t throw away the bones, fins and/or head.  Boil them in some water, and you will have some great fish stock. Some of the stock can be used to make the garlic sauce for the fish and the beetroot salad.  1 kilo of frozen cod is quite cheap and gives you four generous portions.



1 kilo cod (or any other fish you like)
Juice of one lemon
1 teaspoon oregano finely chopped
1 teaspoon parsley finely chopped
1 egg



Drizzle the juice of a lemon and sprinkle some salt on the fillets of fish. Leave for about 10 minutes and then turn the fillets over and leave them for another 10 minutes.

Put some flour on a plate. Lightly beat the egg with 2 – 3 tablespoonfuls of water in a deep dish. Put some breadcrumbs on another plate and mix them well with the finely chopped herbs. You can use any herbs you like.

Flour well each side of each piece of fish. Dip each floured piece of fish in the egg, turning it over. Finally, place it on the breadcrumbs and completely cover both sides of the fish.

Cover the bottom of a baking pan with greaseproof paper and lay the pieces of fish next to each other. When you have breaded all the pieces of the fish, put the pan in the fridge for about an hour. It helps the crumbs to stick better to the fish.

Preheat the oven at 180oC, and bake the fish for about 10 minutes on each side, until the breadcrumbs are golden.

If you like, instead of baking the fish, you could fry it in a little oil.

The fish can be served with a garlic sauce and beetroot salad. If you don’t like beetroot, then you can serve it with a Greek salad, or a nice green salad.

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