your fave baked fish recipe
I am looking for your favorite baked fish recipes. I am trying to help my husband lose weight so it can't have very much butter or anything rich. I need flavor, flavor, flavor! I had tried a baked sole dish, but the only good thing about it was the sauce. We found the fish tasteless.
Thank you for your replies.
fish cooked Veracruz style is always a good bet for healthy, delicious baked fish:
here's another really good recipe. i add fresh chopped thyme and chopped capers when sauteing the vegetables, and par-cooking the eggplant first so it soaks up less moisture, allowing me to cut down on the oil. you can also replace the red wine vinegar with balsamic. read through the comments sectio to see if anything jumps out at you in terms of additional vegetables (fennel is terrific) or different fish substitutions, but all in all it's a great basic recipe...
and another excellent one:
and a reliable standby - baked shrimp with feta and tomatoes. i do mine a little differently, but this is a good start:
basic baked curry or tandoori-style fish recipes are also healthy and delicious.
One of our favorites is pretty basic but quite flavorful - I just bake Chilean sea bass topped with a crumb mixture. Combine a pat of melted butter (you could probably omit it or substitute olive oil) with panko, lemon juice, lemon zest, fresh dill and ground black pepper. I salt the fish with Maldon flake sale before I top it then bake. It sound simple but it is not at all bland. You can also add orange zest to the crumb mixture.
You won't want my REAL favorites because they both depend on Mayonnaise! However, a somewhat healthier favorite is pan-roasting or baking with FRESH salsa, if you have a source for that. I get pico de gallo from Trader Joe's, drain it well, then mix it with some olive oil, small capers, and sometimes chopped fresh basil if I have any.
For pan-roasting, heat the oven to 400º, then heat a skillet (well-seasoned black iron preferred). When the skillet is good and hot, drop the fish in flesh-side down (if that's applicable) and cook four minutes, or until you can slide the spatula in there to turn it. Turn it over, and off the heat quickly spread a generous amount of the salsa over it, then put it into the oven for four or five minutes.
Baking is easier, of course - I like about an inch to an inch and a half of thickness, so I either get thickish slabs, like mahi-mahi, or make layers of thinner fillets, and pick a baking dish just big enough to contain them. Put a good layer of the salsa down first, then lay the fish over that and top with the rest. If I'm layering something like thin fillets of rockfish, I might spread a little salsa between the layers. Bake in a preheated 350º oven for about 20-25 minutes, or until the fish is just opaque and flaky all the way down.
Please note that both fish and salsa should be at room temperature, and I always lightly salt the fish at least half an hour before I cook it.
I ate Halibut Piccata in a restaurant tonight, and it was fabulous. I imagine you can make it in a similar way to veal or chicken piccata, which uses lemon, wine and capers. This particular dish had a few artichoke hearts, vinegar peppers and shrimp tossed in. I will be looking to try this at home very soon.
I make Epicurious' Sole piccata with grapes and capers ALL THE TIME and it's so, so fabulous:
I've used sole, halibut, tilapia, red snapper and they've all been great. Also, instead of 50% white grape juice & 50% white wine- I just use all white wine. Additionally, I double the sauce, except the butter, and sometimes I add a pinch of sugar, to taste, at the end.
2 tablespoons olive oil
4 Dover sole or petrale sole fillets
All purpose flour
1/2 cup seedless red grapes, cut in half
1/4 cup white grape juice
1/4 cup dry white wine
2 tablespoons (1/4 stick) butter
1 tablespoon drained capers
1 tablespoon chopped fresh parsley
Heat oil in large nonstick skillet over medium-high heat. Sprinkle fish with salt and pepper; dust both sides with flour. Add to skillet; cook until browned and just opaque in center, about 2 minutes per side. Transfer fish to platter. Add grapes, grape juice, wine, and butter to same skillet. Bring mixture to boil, whisking up any browned bits. Add capers and parsley. Simmer sauce until slightly thickened, about 3 minutes. Season to taste with salt and pepper. Spoon sauce over fish.