World’s Cleanest Protein?
Bakkers Baked Fish is more than just a delicious meal—it’s a healing recipe designed for people who need clean, gentle, and highly nutritious food. Whether you’re recovering from gut issues like Candida overgrowth, SIBO, or IBS, or simply looking to eat anti-inflammatory meals, this dish delivers on all fronts. It’s built on a foundation of high-quality, fat-free white fish, one of the easiest proteins to digest and one that supports tissue repair and immune regulation without burdening the gut.
What sets this dish apart is its careful combination of functional, anti-inflammatory ingredients. It features garlic and leeks, both known for their prebiotic properties and sulphur compounds that support detoxification pathways—especially the liver. These ingredients help maintain microbial balance in the digestive tract while calming inflammation.
Healthy Protein and Carbs
The use of both potato and sweet potato gives the recipe a gentle energy lift without overloading the system with sugar or starch. Sweet potato offers a slow-burning carb source rich in beta-carotene and fiber, while white potato provides potassium and is well-tolerated by most people once gut inflammation has calmed. This balanced combo supports adrenal health, nervous system function, and healthy blood sugar control.
Olive oil rounds out the recipe with its powerful polyphenols and monounsaturated fats. It’s one of the healthiest oils to use when baking or roasting at moderate temperatures, and supports anti-inflammatory pathways throughout the body. Combined with the clean fish protein, this makes the entire dish light yet satisfying, nourishing yet easy on the digestive system.
If you’re on the Candida Cleanse or following my Foundation Diet, this is an excellent main meal to rotate in a few times per week. It’s a complete, nutrient-dense meal that supports healing, reduces inflammation, and leaves you feeling clear-headed, satiated, and balanced—not bloated or fatigued.
Bakker’s Baked Fish
Ingredients
- 700 – 800 grams Fresh fish carefully cleaned and scaled
- 2 medium Sweet potato cut into 1/2 inch (12mm) slices
- 1 medium Potato cut into 1/2 inch (12mm) slices
- 1 medium White onion cut into slices
- 1 medium Leek cut into slices
- 10 cloves Garlic crush, remove peel, cut into thin slices
- 1 tbsp Olive oil use extra-virgin (E.V.)
- 1 tbsp Olive oil (separate)
- ½ tsp Sea salt use a quality sea salt
- ½ tsp Pepper use freshly-ground pepper
Step-by-Step Instructions
- Dribble a little E.V olive oil in in a roasting pan, grease the pan well.1 tbsp Olive oil
- Scrub sweet potato and potato, slice, and lay in overlapping slices in the roasting pan. Dribble a little oil on top then sprinkle a little pepper and salt.2 medium Sweet potato, 1 medium Potato, 1 tbsp Olive oil (separate), 1/2 tsp Sea salt, 1/2 tsp Pepper
- Slice onion thinly and sprinkle on top.1 medium White onion
- Now sprinkle the garlic cloves on top.10 cloves Garlic
- Lay the whole cleaned fish )or fish fillets) on top.700 – 800 grams Fresh fish
- Top with sliced leeks (partially steamed beforehand).1 medium Leek
Notes & Tips
- Sprinkle fish with a little curry powder or favourite herbs.
- Lay fresh dill or fennel under the fish for a delicious variation.
- Sprinkle with a little Parmesan cheese 5 minutes before removing from the oven.
- Serve with steamed rice of your choice, we prefer brown basmati rice.
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019, I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page and YouTube channel, including this website.
