Recipe: 20-minute fish fillet

Mackerel dinner

Preparing fish is something that eludes a lot of home cooks. I’ll admit I was apprehensive of frying up a fillet myself when I learned how lean fish is a great source of protein as well as Omega 3s.

How do you know when it’s done? Will it smell fishy?

Well, my wants outweighed my fears, and I learned quickly. You can do it too. Just set it, and forget it.

This recipe applies to many types of fish, including salmon and mackerel,  my two favorites. Different fish have different benefits and nutrient profiles (for instance, mackerel, while delicious is also kind of fatty), so do a little research and discover both what you love and what works with your nutrition needs.

For the calorie-conscious, salmon is a great choice and a 6 oz. steak (360 cal) has about 100 fewer calories than a beef steak of the same size. Just don’t expect to eat your salmon steak medium rare.

This super-simple recipe lets you enjoy your fish au naturale, while still being cooked perfectly. Broiling it in a convection oven allows the fish to cook in its own juices and heat evenly.

20-Minute Broiled Fish


  • 6 oz. of your preferred fish
  • 1 tsp. oilve oil (optional)
  • Salt and pepper to taste




  1. Heat your convection oven to 425ºF (218ºC).
  2. Prepare fish on tray covered in sheet of foil, shiny side up. Season to taste. Add oil to prevent burning (if needed).
  3. When preheated, set timer for 20 minutes and insert tray with fish.
  4. Remove from oven when timer is up, serve on bed of rice, quinoa or spiraled squash. (As pictured: on a bed of rice with furikake and Japanese pickles.)

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