Often we forget to eat healthy foods just because we are so busy. On top of that, fish can be quite intimidating to people who have never learned how to cook it. This recipe, however, is easy to prepare, looks very pretty, and it tastes great. Tilapia and sole are light, flaky, white-fleshed fish - a perfect low-calorie source of lean protein for those of you who are watching their waistlines or at risk of cardiovascular disease. The extra burst of flavor comes from anchovies, herrings' "little cousins": just like their larger relatives they are chock-full of nutrients (for example, they are a rich source of protein, niacin, calcium, selenium, and an extremely high concentration of omega-3 fatty acids), and one of the most beloved ingredients in Italian cuisine.