Baked Fresh Fish

Eric Bakker N.D.March 31, 2022

Snapper has a semi-firm white meat with a medium flavour and a low oil level, and it is a popular seafood dish. It is suitable for the majority of cooking methods. Snapper has superb roe and is a great fish for smoking because of its flavour.

Eric Bakker Naturopath » Recipes » Baked Fresh Fish

Gone Fishing

I like to go fishing regularly, and because I live in New Zealand, it’s not hard to catch at least one fish if you are half serious about going fishing.

The fish I’ve caught here is a 6 pound (around 3 Kgs) snapper. They are common in the area we live in the warmer months. They taste amazing, especially when cooked within hours of catching, like this fish was. It fed 8 people, and was served with several fresh salads.
Here’s a dish I like to make regularly at home. It is particularly nice after a day fishing, or maybe I’ve just bought a big fresh fish after a failed fishing trip and boasted! Fresh fish is probably the best protein source in my opinion, you just can’t beat it for nutritional value. Once you get used to this dish, you’ll want to make it regularly.
If you don’t like to scale and clean a whole fish yourself, and you would like to try a whole fish and not just the fillets, the fish shop should be able to do this for you, just ask!
But if you are put off with a bone or a scale, get fresh fillets. Be sure to use the freshest ingredients, especially the fish. The fresher the fish the better the meal.   


  • Fresh Fish, I use at least 1 – 1.5 Kgs. Bigger is good too. Use any fresh white flaky fresh fish.
  • Sweet Potato (1 )
  • Potato (1)
  • Brown Onions (2 medium)
  • Mozzarella Cheese – about 1 heaped tablespoon, grated (optional)
  • 4 Garlic cloves
  • 1 Whole Lemon + the juice of 1 Lemon.


  • Dribble a little extra-virgin olive oil in a roasting pan.
  • Cut the onions into 10 millimetre rings and fry in a little oil in the roasting pan until partially cooked.
  • Scrub the sweet potatoes and potatoes, slice about 10 millimetres thick and lay flat or somewhat overlapping in a roasting pan around the onions. Dribble (or spray) a little olive oil on top.
  • Add garlic cloves, peeled and crushed and cut into slices
  • Lay cleaned fish (or fillets) over vegetables. rub or spray olive oil on the fillets.
  • Scatter a few cherry tomatoes around, you could also add a few chopped spring onions.
  • Sprinkle the grated mozzarella cheese on top.(optional)
  • Cut 1 lemon into 10 millimetre slices and lay on the fish.
  • Pour the lemon juice on the fish, rub some soft butter on the fish.
  • Rub some lemon into the cavity of the fish, add some vegetables or herbs (lemon thyme) to this.
  • Season with pepper and salt.
  • Cover
  • Bake at 160°C approx. for 30 minutes or until cooked.
  • Enjoy with a salad!


  • Sprinkle fish with curry powder or favourite herbs etc.
  • Lay fresh dill or fennel herb under the fish.
  • Serve with lemon juice squeezed on top.
  • Sprinkle with a little grated Parmesan cheese 5 mins. before removing from oven.
  • Serve with steamed and fluffy rice. (I blend 75% jasmine rice & 25% brown rice)
  • Serve with lemon couscous.
  • Serve with baked potatoes.
  • I enjoy this meal regularly– it’s nutritious, quick, easy and tasty.
Healthy Tip: Select younger fish, older and larger fish retain more mercury.

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