Baked Sole Filet

Most of Americans, almost 90 percent of us according to a recent USDA analysis, do not get the recommended minimum amount of 8 ounces of seafood weekly. That means most of us are not reaping the health benefits that regular consumption of seafood could provide us. Eating fish has been linked to decreasing the risk for heart disease, improving children’s brain development, lowering the risk of depression and mood disorders, and helping with weight management among many other health benefits. When at the supermarket, choose seafood that is lower in mercury such as salmon, shrimp, Pollock, light canned tuna, tilapia, catfish, cod, sardines, sole, and trout. Fish can sometimes be pricey, but frozen and canned seafood can provide just as much health benefits as fresh, with a lower price tag. There are a variety of ways to prepare fish, from simmering it to grilling or searing it, but for beginners, baking a fish fillet is a foolproof method. Baking heats the fish at a lower temperature than grilling or broiling, therefore reducing the risk of overcooking it. Mild fish such as sole, swai, or tilapia are perfect for baking in the oven.