Try this delicious recipe that’s great for a beginner to try cooking seafood. According to Oceana Canada, wild seafood is the perfect protein: it produces a lean protein at a cost-per-pound that is lower than other animal proteins, uses minimal freshwater to produce, emits little carbon dioxide and uses no arable land. • 1/4 tsp (1.25 mL) kosher salt, plus more for seasoning the fish1. Preheat oven to 400°F (204°C). Add garlic and salt to olive oil in its measuring cup.