In step 3, the layers of the fish slip apart once they’re done because the gelatin between each layer melts at just the right temperature: when fish is cooked…but not overcooked. To make it a meal, pair this fish with Roasted Cauliflower with Green Olive Tapenade.

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at

Time: 20 minutes 


  • 4 6 oz. skinless white fish fillets (tilapia, haddock, hake, or another firm white fish)
  • 1 Tbs. extra-virgin olive oil
  • ½ tsp. ground coriander
  • ½ tsp. paprika
  • ¼ tsp. kosher salt
  • 1/8 tsp. freshly ground black pepper
  • ½ lemon, cut into wedges


  1. Preheat the oven to 425°F.

  2. Pat the fish dry with a paper towel. Lay the fish on a medium baking pan and drizzle with the oil. In a small bowl, mix together the coriander, paprika, salt, and pepper, then sprinkle onto the fish.
  3. Roast until the layers of the fish easily slip apart when gently poked with a fork or paring knife, 7-12 minutes depending on the thickness of the fillets.
  4. Serve with the lemon wedges.

Nutrition Information

Per serving (1 fillet): 

  • Calories: 200
  • Total fat: 6 g
  • Sat fat: 1.5 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Total sugar: 0 g
  • Added sugar: 0 g
  • Protein: 34 g
  • Sodium: 210 mg
Healthy Cook's Kitchen Seafood book cover


The Healthy Cook's Kitchen: Seafood

Eat seafood once or twice a week. That’s what health experts recommend. Wouldn’t it be wonderful to have a stable of simple, scrumptious, and healthy recipes to help you get there? That’s where we come in! In the third installment of The Healthy Cook’s Kitchen series, chef Kate Sherwood shares some of her favorite recipes. How does Poached Provencal White Fish sound? Or Snapper Tacos with Avocado Salsa? Mmm…

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