Fish: the ultimate quick fix

Let me say this:  I LOVE fish!  Trout, Salmon, Catfish, Flounder, Cod, you name it, I’m probably a fan (with the exception of Sardines which are just gross and Tilapia which are boring).  So, how can you incorporate fish into a busy work week?

Fish stays fresh 2 to 3 days max in the refrigerator and doesn’t easily lend itself to big casserole type dishes so it can be a little difficult to integrate fish into your week without some planning.  That said, fish is one of the easiest healthy main courses that you can prepare after a long day.  I am very fortunate in that I have easy access to a large supermarket and a farmer’s market so I often have fish 2-3 times a week.  If getting to the grocery store is not as convenient for you, try to get in the habit of buying fish on Sunday so that you know that you have options for the next two days.

Go from raw fish to delicious dinner in about 20 minutes with these two basic recipes.

Variation 1: (super easy)

Serves 1 (or two very light eaters)


Qty. Item
1/4 to 1/2 Lb Fillet of fresh fish (salmon or catfish work particularly well for this)
1 dash Infused olive oil (citrus infusions work beautifully here)
1/4 tsp Kosher salt
1/4 tsp Pepper
1 very small pat of butter (optional)


  1.  Pre-heat oven to Broil.
  2. Rinse fish with cold water and pat dry.
  3. Place on a broil safe tray. Pour oil over the fish.  Then season the fish with salt and pepper. Place butter on top, if using.  Note:  The fish should be well covered with the oil, but not so much so that the oil pools on the tray.  If there is a lot of excess oil on the tray, it will splatter and make a smoky mess of your oven and kitchen.
  4. Broil for 6-8 minutes depending on thickness of the fillet and your preferences for doneness.

Variation 2: (A little more complex)

Serves 1 (or 2 very light eaters)


Qty Item
1/4 to 1/2 Lb Fillet of fresh fish (salmon or catfish work well)
1 dash Dry Vermouth (approximately a cap full)
1/4 tsp Kosher salt
1/4 tsp Pepper
3 small knobs butter (optional)
2 sprigs Fresh Rosemary
4 sprigs Fresh Thyme


  1.  Pre-heat oven to 350.
  2. Rinse fish with cold water and pat dry.
  3. Place fish on a sheet of aluminum foil that is big enough to wrap around the fish to create a little pocket wrap.
  4. Pour the Vermouth over the fish.  Sprinkle the fish with the salt and pepper. Dab on the butter, if using.  Then place the Rosemary and Thyme on top of the fish.
  5. Wrap the fish up and roast on the middle rack in the oven for about 10 minutes depending on the thickness of the fillet and your preferences for doneness.
  6. Spoon a little of the cooking liquid over the fish and serve.

* Note on the skin: There’s two ways to remove the skin for this dish. You can remove the skin from the fish after Step 2, or you can lift the flesh off the skin once the fish is cooked.  The second approach is a bit easier since the skin usually sticks a bit to the foil.

Round out the meal with a fresh salad and/or a seasonal vegetable such as green beans (that can be steamed while the fish is roasting or broiling.)


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