You know it’s heart-healthy and full of omega-3 fatty acids, but do you know the easiest way to cook fish? According to Chef Nancy Waldeck of Thomas F. Chapman Family Cancer Wellness at Piedmont, fish is not only healthy, it can be prepped and ready to eat in about 10 minutes flat. How’s that for “fast food”?

“Everyone loves fish,” says Waldeck. “[But] we get a lot of questions in the [Cancer Wellness] kitchen about how to cook it at home.”

Her two-step process couldn’t be simpler. The best way to cook fish, she says, is to season and then roast it.

Step one: Add flavor and nutrients with seasonings  

Not only does seasoning taste great, it can make your food even more nutritious.

Try the seasoning combinations below or create your own. Waldeck uses salmon here, but you can try any fish you like, such as trout, tuna or halibut.

On one filet of salmon, Waldeck used turmeric, black pepper and olive oil to add flavor. For a second filet, she used Dijon mustard, black pepper and smoked paprika.

Step two: Roast it

After you’ve seasoned your filets, pop them in the oven on a baking sheet lined with parchment paper for about seven minutes at 400 degrees. Fish is cooked through when it is opaque and flakes easily or reaches an internal temperature of 145 degrees.

For more cooking demonstrations, click here. 

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