Fish is a healthy alternative to meat as you get a lot more EFA(essential fatty acid) oils, which are very healthy for you. But the question is, how to prepare properly. I will give you a recipe that you can use for basically any fish. Fish are delicate so you need change the way you cook them. The procedure to cook fish is very gently. So,here's how you go about cooking fish:

Get a good size fish for the amount of people you are feeding, usually about 1/2 lb. per person. Keep the fish whole, rinse with cool water and paper towel dry. Pour a little olive oil on each side and spread thoroughly. Put fish in a baking pan and prepare your vegetables.

1 green pepper cut into large pieces
1 onion(white,bermuda,your choice)large pieces
1 red/yellow pepper cut into large pieces
4 sticks of celery yup into large pieces
1 tomato cut into large pieces.
Any other vegetable of you choosing.

Now when I say large pieces, I mean no bigger than 1/2 X 1/2 inch. What I like to do is heat a pan on the stove pretty hot then take the green,red and yellow pepper pieces and quickly cook (dry -no oil) slightly brown or blacken. What this process does is release the flavors of the peppers.

Now you can put spices on the fish, salt, pepper, paprika and minced garlic. Now take the vegetables and spread evenly over the fish. Sprinkle a little olive oil(or cooking spray)and fresh lemon or lime juice over the vegetables. Take a piece of aluminum foil the lenght of the fish and cover. Cook @ 350 degrees for about 25 minutes, take the foil off and continue cooking for 15 minutes. The vegetables will slightly brown, please don't over cook.

If you want to vary the flavor just take your favorite sauce, if you look in the grocery store they have plenty you can choose. Heck if you want to you can put salad dressing on top. Believe me I experiment all the time and come up with delicious varitions of this recipe. This way of cooking is very healthy too.