2019-02-01_Diabetic_Living

TECHNIQUE 1

Oven Bake

Use this technique when you are cooking more than two fillets at once, or

when you need an easy, hands-off option. It works with any type of fish.

Preheat

Preheat oven to 450°F. Line

a large rimmed baking sheet

with foil; brush the foil with

1 Tbsp. olive oil. Bring fish

fillets to room temperature

by letting them stand on the

counter for 15 minutes.

Sme

B Go!

To avoid fishy

aromas, purchase

super­fresh seafood.

While cooking,

ventilate your kitchen

well—with updraft or

downdraft systems

or an open window.

Simmering cinnamon

sticks, fresh ginger

slices, and/or lemon

wedges in a pot of

water will also help.

Nourish: COOKING SCHOOL

82 DI A BETIC LI V ING / SPR ING 2019

Prepare

Pat both sides of the fish dry

with paper towels. Place on

the prepared baking sheet.

Brush both sides with 1 tsp.

lemon juice and then 1/2 tsp.

olive oil per fillet. Season both

sides with salt and pepper.

Roast

Roast until the fish is opaque,

firm, and just beginning

to flake, 8 to 12 minutes,

depending on the thickness

of the fish (begin check-

ing after 7 minutes). Serve

immediately.