Fish | September 23, 2015 | By

I am a white fish lover. They are good, healthy, lean but filling, easy to digest. They are a good source of proteins and of your best friends Omega-3! The American Heart Association recommends two portions of fish per week, more if you have a cardiovascular disease. 
When I moved to Switzerland I was scared about not finding fish. But I was wrong, I have no problems finding fresh fish as in all the main supermarkets there is the fish monger section. I also like to use the service of this fish truck that moves to different locations every day here in Switzerland: you can check this link
This recipe is my favourite because is not just fast, it is super duper fast! And the result… the fish is so soft, almost creamy. Plus it is very easy to clean as the skin gets hard because of the salt and it comes off the flesh right away. To make sure the fish is cooked and ready to eat make a cut along the middle of the fish (between the two fillets) and go with your knife to the bone: if the flesh is cooked it will easily come off the bone. If it’s not well cooked yet put back the skin flap you removed and place back in the oven.

Important 1: How to recognize fresh fish?
Look for firm, shiny skin with a wet look;
fresh fish should have clear eyes, no cloudiness should be present;
the gills should be bright pink/red and wet;
The flesh should spring back when touched.

Important 2: ask your fish monger to take the guts off and also the gills. In Switzerland they tend not to do this last one! Sometimes if you specifically ask for the gills to be removed they say they always do that… It doesn’t seem to me… so ask…!
Taking the gills off is important because your fish will last longer in the fridge if you don’t cook it the same day. If you know you can’t cook it within two days wash it well and take the parts with blood inside the “belly” off, dry it with kitchen paper and then freeze.

Whole baked seabream
Serves 4
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Prep Time
15 min
Cook Time
18 min
Total Time
33 min
Prep Time
15 min
Cook Time
18 min
Total Time
33 min
  1. 2 Seabreams 400g each
  2. 1 lemon
  3. 2 Rosemary branches
  4. 7 tablespoons EVO Oil
  5. 5 teaspoons Salt
  1. Turn oven on 180°C
  2. Wash fish (previously cleaned by fish monger) under water.
  3. Dry it inside and outside using kitchen paper
  4. In a little bowl put oil and salt
  5. Rub oil and salt mixture outside and inside the fish
  6. Slice the lemon and put two slices inside the fish, put also one big branch of rosemary
  7. Put in oven for 18 minutes
  8. Check if cooked, if not put back in oven for 2-5 minutes.
  9. Serve the fillets with a good serving of oil, some salt and the juice of the lemon.
  1. Use this recipe with seabass as well (extremely tasty fish).
  2. You should use a different cutting board for fish, preferably a plastic one. Wash it in the dishwasher after use. Clean surfaces and hands well after touching raw fish. Wash kitchen cloths you have touched during preparation of the fish.
Nonna Armida Love Family Food http://nonnarmida.ch/
 I like to serve this fish with oven potatoes: here the recipe