How to Make Oven-Baked Fish Without Breading : Healthy Eating

fish fillets

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option, while canned fish is budget-friendly.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is often less expensive.

butter

🥗Healthier: coconut oil

💰Cheaper: margarine

Coconut oil offers a unique flavor, while margarine is a cost-effective substitute.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: frozen herbs

Dried herbs are lower in cost and have a long shelf life.

Clean and pat dry the Dover sole.

Lay the fish fillets in a plate.

Lightly oil the baking dish to prevent sticking.

Dredge the fish in ground flax meal, ensuring it sticks well due to the moisture of the fish.

Place the coated fish fillets into the baking dish.

Slice fresh lemon into thin disks.

Layer the lemon slices on top of the fish.

Drizzle a small amount of olive oil over the fish and lemon.

Bake the fish in the oven for about five minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens