Fishing for something delicious and healthy to eat? Fish is generally high in protein and low in fat, and some fish is also high in those coveted omega-3 fatty acids. Fish can be cooked almost any way you can imagine. You can fry, bake, broil, steam, poach, grill, or even roast it whole. Some of the best ecological and nutritional choices include anchovies, Atlantic mackerel, wild salmon, sardines, and black cod or sablefish. If you’re not sure how long your filet should stay in the oven, consider this rule of thumb: Cook fish roughly 8 to10 minutes per inch of thickness.