Simple baked fish

Ingredients

• 2 medium-sizedfish, preferably pink perch (often called red fish)
• 1 clovegarlic, minced
• 1 teaspoondried rosemary
• 1 tablespoon, plus extra for greasingoil
• 1 tablespoonlime juice
• to tastesalt and pepper

Instructions

1. 1

   Season the fish

   Remove the scales and guts from the fish, wash them and pat them dry. Mix the remaining ingredients together and pour the mixture over the fish.

2. 2

   Marinate and bake

   Leave the fish to marinate for 10–15 minutes. While it marinates, preheat the oven to 180°C (350°F). Grease a baking tray with oil or line it with baking paper. Place the fish on the tray and bake for 12–15 minutes, or until cooked through. Serve with a carbohydrate of your choice for a full meal.

What is simple baked fish?

It is whole fish seasoned and cooked in the oven, rather than fried or simmered in a sauce. Baking is a straightforward method used in many cooking traditions, and this version keeps the flavouring simple.

Garlic and rosemary bring savoury notes, while lime adds a fresh, tangy accent. A brief marinade seasons the fish without making the preparation lengthy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 220 calories, 30g protein, 1g carbs, 10g fat.

Most of the protein comes from the fish, while its natural fat and the tablespoon of oil contribute most of the fat. Lime juice and garlic add very little carbohydrate; a rice, potato or bread side will supply most of the meal's carbohydrates. Pair the fish with vegetables and choose a moderate portion of the starchy side to balance the plate.

Choosing and preparing the fish

Fish: The recipe suggests pink perch, also popularly called red fish, but specifies no exact species or weight. Choose two medium-sized fish and ask your fishmonger to clean them if you would rather not remove the scales and guts yourself.

Drying: Pat the washed fish dry before adding the marinade. This helps the seasoning coat the surface rather than being diluted by water.

Making the marinade

Garlic and rosemary: Minced garlic spreads through the oil and lime juice, while dried rosemary gives the mixture a herbal flavour. Stir them together with the salt and pepper before pouring it over the fish.

Lime: The tablespoon of juice adds acidity and brightness. Keep the marinating time to 10–15 minutes as directed.

Getting the oven ready

Tray: Grease the baking tray with a little extra oil or line it with baking paper, as the method allows. This makes it easier to lift the fish off after baking.

Temperature: Heat the oven to 180°C (350°F) while the fish marinates. Putting the fish into a preheated oven helps the stated 12–15-minute cooking time make sense.

Checking when it is done

Timing: Bake the fish for 12–15 minutes, checking towards the shorter end of the range. The recipe gives cooked through as the doneness cue, rather than specifying a particular colour or texture.

Size: Medium-sized fish can still vary, so use the full cooking range as a guide and check the thickest part before serving. Avoid leaving the fish in the oven longer than needed.

What to serve alongside

Carbohydrate: The recipe suggests serving the fish with a carbohydrate of your choice but does not name a particular side. Rice, potatoes or bread are straightforward options.

Balance: Add a portion of vegetables, such as greens or roasted vegetables, to round out the plate and bring contrast to the tender fish.

Recipe notes & tips

• Ask the fishmonger to scale and gut the fish if you want to skip that preparation at home.
• Pat the fish dry before adding the marinade so it adheres more evenly.
• Grease the tray or use baking paper to make serving easier.
• Start checking the fish after 12 minutes, as cooking time can vary with its size.
• Prepare your chosen side while the fish marinates and bakes.

Variations

• Fresh rosemary: Use finely chopped fresh rosemary in place of the dried herb.
• Lemon: Swap the lime juice for lemon juice for a different citrus note.
• Chilli: Add a little chilli to the marinade for gentle heat.
• Extra herbs: Add chopped parsley after baking for a fresh finish.
• Vegetable side: Serve with roasted vegetables alongside the fish.

Common mistakes to avoid

• Skipping the drying step: Wet fish can dilute the seasoning; pat it dry before marinating.
• Over-marinating: The method calls for 10–15 minutes; stick to that short window.
• Cold oven: The cooking time assumes the oven is preheated; let it reach 180°C first.
• Unprepared tray: Fish may be harder to lift if the tray is not greased or lined.
• Relying only on the clock: Fish sizes differ; check that it is cooked through within the 12–15-minute range.

How to store

Refrigerate leftover fish in a covered container and eat within 2 days. Reheat until piping hot, taking care not to overcook it; remove any bones before serving leftovers.

Frequently asked questions