Lenten Baked Fish

Fish is the heart of the Lenten Friday. Because abstinence means going without the meat of land animals rather than all flesh, fish has always been welcome at the table during Lent, which is how the Friday fish supper became a tradition in the first place. This baked fish is the easiest possible version: fillets, lemon, garlic, herbs and olive oil, ready in half an hour.

There is no frying and no fuss. The fish bakes gently in the oven while you put the rest of dinner together, coming out tender and flaking under the fork. Serve it with a simple vegetable or a bowl of soup and you have a proper Friday meal that honours the season without keeping you in the kitchen.

Ingredients

• 4 white fish fillets (cod, haddock or tilapia, about 6 oz each)
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon (half juiced, half sliced)
• 2 tablespoons chopped fresh parsley
• 1 teaspoon fresh thyme
• Salt and black pepper to taste

Instructions

1. Heat the oven to 400F (200C). Lightly oil a baking dish and lay the fish fillets in it.
2. Whisk together the olive oil, garlic, lemon juice, parsley and thyme with a little salt and pepper.
3. Spoon the mixture over the fish and top each fillet with a slice of lemon.
4. Bake for 15 to 20 minutes, until the fish is opaque and flakes easily with a fork.
5. Finish with a little more parsley and serve with a simple vegetable or a bowl of soup.

The Story Behind This Recipe

After his resurrection, when the disciples could scarcely believe their eyes, Jesus asked for something to eat and was given a piece of broiled fish, which he ate in front of them. Fish runs all through the Gospels: the catch on the Sea of Galilee, the loaves and fishes, the breakfast on the shore, and it carried naturally into Christian practice as the food of fasting days.

On the Fridays of Lent, when the meat of land animals is set aside, fish became the centerpiece almost everywhere the season was kept. A simple baked fillet, dressed with nothing more than lemon, herbs and oil, is the plainest and most fitting form of it: light, nourishing and quietly tied to the Gospel stories themselves.

Nutrition (estimated, per serving)

Per serving	Value
Calories	240
Protein	30g
Carbohydrates	3g
Fat	12g
Fiber	0g

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