Basics: Roasted Meat or Fish
Need to add protein to your meal? Here you go.
- Meat - chicken breasts, chicken wings, chicken drumsticks, pork chops, beef chops, lamb chops.
- OR Fish - tilapia, salmon, mahi-mahi, halibut, tuna
- Salt and pepper
- 1 tbsp olive oil for every serving
- Remove fat from meat (if any). Skip this if cooking fish.
- Place meat/fish in a roasting pan (14 in by 10 inch is a good size).
- Preheat oven to 400°F.
- Add water to pan bottom.
- Pour olive oil over the meat.
- Sprinkle half the salt, pepper, and oregano over the meat.
- Turn meat/fish around so that the other side is revealed. Sprinkle the final half of salt, pepper, and oregano. Place in the oven.
- Bake in a preheated 400°F oven for 1 ½ to 2 hours (meat) or 20-30 min (fish) or until meat/fish is browned and tender.
- For meat: You’ll need to check the food after the first hour - if the meat is brown, turn it around so that the other side gets to go brown too.
- After the first 45 min for meat or 10 min for fish, check the food sporadically. Add extra water if the food is running out of it and the food is not yet ready. Otherwise, the food will “stick” to the bottom and the meat will be dry.
- Allow meat/fish to cool for 10 minutes.
- Use any meat or fish you prefer.
- Cooking time varies depending on the thickness of the meat/fish. For example, thin-cut pork chops will be done earlier than thicker chops. Tilapia fillets will be done sooner than salmon fillets.
- Cooking time also varies depending on how "well done" you wish the meat to be.
- Rule of thumb is meat needs about 60-90 min in the oven while fish is ready in under 30 minutes.