Q: What’s the best way to prepare fresh fish that is fairly easy, too?
A: Fish is one of the easiest things to cook well—it generally needs little prep work and requires only a short cooking time. Go to your nearest fish market and ask for their freshest, thin white fish (such as tilapia, blackfish, flounder or cod). To prepare, lay the fish on a large plate, brush lightly with olive oil, and season with salt and pepper. Then simply bake it in a lightly oiled, deep, oven-safe dish at 350 degrees for 5 minutes per side, or cook on a lightly oiled grill for 5 minutes per side.
Also, consider scallops. The key is to buy large, fresh scallops and avoid overcooking so they’re not rubbbery. Coat scallops lightly with olive oil, salt and pepper, then thread onto skewers (flat side down) and grill on high for 4 minutes per side. Or sauté the scallops in a hot skillet, 4–5 minutes per side for 1-inch-thick scallops. They pair well with sautéed spinach and pasta.
Lauren Antonucci, R.D., is a board-certified specialist in sports dietetics, three-time Ironman finisher and the founding director of Nutrition Energy in New York City.
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