Fish Dinner

With fresh or frozen fish fillets, you can have dinner on the table in 30 minutes.


  • 6-8 oz per serving Frozen or fresh fish fillets (e.g., cod, Mahi-Mahi, halibut, salmon—)

Seasoning—choose from:

  • Salt and pepper to taste
  • 1/8 teaspoon Italian seasoning per serving and salt (if not included in seasoning Salt, pepper)
  • 1/8 teaspoon per serving thyme, plus salt and pepper to taste


  • Squeeze of lemon juice

Side dishes

  • Frozen string beans
  • Packet of Seeds of Change frozen Quinoa and Brown Rice with Garlic (See Recipe Notes)
  1. If frozen, defrost fish per package instructions.
  2. Cut fish into serving-size pieces, if necessary.
  3. Place on broiler pan and sprinkle with seasoning.

Choose one method of cooking:

  1. Broil 10 minutes per 1-inch thickness of fish.
  2. Preheat oven to 450 degrees and bake for 15 minutes.

Finish with

  1. Squeeze lemon juice on top.

Side Dishes

  1. Cook string beans per package instructions (about 5 minutes).
  2. Cook brown rice/quinoa per instructions (for Seeds of Change, 90 seconds in microwave).

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