Gaby
If you’re observing Lent, fish dishes are allowed on the Annunciation and Palm Sunday; on Lazarus Saturday, fish roe is permitted. Fish is a great source of protein for muscles and blood vessels, and it provides vitamin D, which helps the body absorb calcium and phosphorus to keep bones and teeth strong. Studies show that baked fish retains all its vitamin D, while frying can strip away as much as half of that nutrient during cooking. Baking in the oven is the healthiest way to prepare fish. However, it’s important to let the fat drain off and avoid using that fat for sauces or gravies.
Ingredients (for 2 servings): 500 g cod fillet; 2 tablespoons olive oil; 1 tomato; 1 lemon; 2 sprigs fresh thyme; salt and black pepper to taste.
Preheat the oven to 180°C (350°F). Prepare a baking dish.
Cut the fish fillet in half lengthwise and place one half in the center of a sheet of parchment paper. Drizzle the fish with oil, then season it with salt and pepper.
Slice the tomato and lemon. Arrange the slices on top of the fish and sprinkle with thyme leaves.
Fold the edges of the parchment paper over the fish and secure the ends with kitchen twine to form a pouch.
Repeat the process with the second half of the fillet.
Place both parchment packets in the baking dish and bake for 25 minutes in the preheated oven.
Life Hack
Fish with firm flesh—like cod, salmon, and halibut—are best for baking because they hold up to high heat and won’t fall apart during cooking. Baking in parchment keeps the fish tender and helps it retain nutrients. Lemon and thyme brighten the mild flavor and add a pleasant aroma to the finished dish.
