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 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.
I bake fish fillets on a bed of rice or storebought seafood stuffing. I shred or julienne most or all of the following: carrot, yellow summer squash, zucchini, bell peppers in various colors, and scallion. Stir some Mr Yoshida's original cooking sauce (a teriyaki-like sauce but a little thicker, like chocolate syrup) into the vegetables, then spread them over the fish and bake at 375 for 20 minutes (for thin fillets). This is colorful and packed with flavor.
One night about a year ago I was coming home exhausted and picked up a salmon steak and a package of fresh salsa... sprayed the pan with a little canola oil and then just buried the salmon in the salsa and baked for about 25 minutes. It's delicious, I've made it many times since. The salsa keeps the fish very moist.
Another one, if you like mussels, very little fat (about 100 calories per serving.)
I love this recipe for flounder baked with tomatoes, because cherry tomatoes seem to be widely available year-round, and other firm white-fleshed fish can be substituted for the flounder. It is really simple and full of flavor, though the ingredient list is short.
Flounder baked with tomatoes
From Tasty, by Roy Finamore
This recipe is easily doubled, and if you’re making it in tomato season, by all means substitute slabs of heirloom tomatoes for the cherry tomatoes.
1 pint cherry tomatoes, halved
1 small onion, sliced thin
3 tablespoons olive oil
1 bay leaf, torn in half
Coarse salt and fresh ground pepper
1 slice close-textured white bread (like Pepperidge Farm)
½ cup freshly grated parmesan cheese
¾ to 1 pound flounder fillets
Heat the oven to 350 degrees, and oil a casserole with low sides—one just large enough to hold the fish comfortably in one layer.
Put the tomatoes, onion, 2 tablespoons oil, and the bay leaf in the casserole, and season with salt and pepper, and toss. Bake for 25 to 30 minutes, until the tomatoes have started to collapse. Take the casserole out of the oven and turn on the broiler.
Meanwhile, crumble the bread into crumbs or whir it in a food processor. Mix with the cheese.
Once the broiler is good and hot, lay the flounder on top of the tomatoes, strew with the bread crumbs, and drizzle with the remaining 1 tablespoon olive oil. Broil for 3 to 4 minutes, until the crumbs are browned and the cheese is bubbling a bit. Let sit for about 5 minutes for the fish to finish cooking before serving. Serve hot.
I bake in parchment. Use any kind of fish you like. Add some orange juice, touch of olive oil, sliced fennel, a few black olives, red onion, herbs, salt and pepper and bake in oven. OMG, it is wonderful. I sometimes even add some rice or very small pasta. I've even served this dish for company and everyone loves how flavourful it is.
This Rustic Cod Casserole is one of my favorites - a riff off an Eating Well recipe, so it's pretty healthful despite the addition of cheese and a bit of bread . . . to me, it's one that tastes more indulgent than it really is - the best of all worlds!
This ain't baked, but should meet your diet standards. It's my default way of dealing with pieces of fish.
Use a frying pan just big enough to hold one layer of fish steaks or filets. Spray it with a little oil, or melt a little butter in it. Lay in the fish. Add any herbs etc. that you like to use.
Start cooking the fish, and pour a little white wine into the pan - about 1/3". Turn over the fish halfway through. When they are done, remove and boil down the wine until you have a nice pan sauce to pour over the fish.
I find baked tilapia really easy. I would always use a bit of olive oil, as it helps keep the fish most while baking.
One way is to dice an onion and a green pepper, mix with the juice of a lemon, some olive oil, salt, and hot pepper flakes. Rub the inside and outside of the fish with the mixture, and bake until done.
Another option is to rub with olive oil and a bit of salt and bake. Serve with a fresh citrus salsa (diced orange, lime and grapefruit, with cilantro, hot peppers, and salt). Mmmm.... A classic pico di gallo (fresh tomato salsa) would work too, and the salsa is zero fat.
I did a nice one the other night where I rubbed the fish with a bit of oil, and liberally sprinkled with ground cumin, and baked. The fish came out nicely crispy with the cumin, and I served it with Greek olive oil and lemon juice (for low fat, a squeeze of lemon juice flavoured with salt and garlic would give a similar flavour).
I too love the Tilapia fish... cheap for a family of six, defrost easily, and not to strongly flavored... taking on the flavor of what is added to it. I like mine w/ a pat of melted butter, onions placed in the dish over the melted butter (olive oil should work too), then add some lemon zested olive based mayonaise and parsely over the top of the fish. You can place a bit of paremesan cheese on top too! Bake in the oven for about 15-20 minutes @350. It is very tasty, we often serve it w/ broccoli and sweet potatoes, my kids love and my hubby too!
The local market often has golden or rainbow trout in the fish section here and I have a simple standard preparation for it. I'll clean it and season it inside and out with salt and pepper, then fill its cavity with thinly sliced shallot, garlic, and sprigs of thyme. I put this in a cast iron skillet with a good cup of white wine and bake it covered at 275-350 until the flesh can be gently lifted from the bones. I vary this with sliced lemon or tarragon in the cavity or uncover it and turn up the heat to crisp the skin on one side.
This is a delicious and robustly flavored dish from Ismail Merchant's Indian Cuisine:
Baked Sea Bass With Cumin and Tomatoes
1/2 C. Dijon Mustard
1/4 tsp. salt
4 garlic cloves peeled, and minced
1T. cumin seeds
4 Lb. Sea Bass Filets(This would work well also with Salmon, or Halibut, or Cod)
12 cherry tomatoes
Mix first 4 ingredients.
Place fish in baking dish that has been lined with with foil and greased.
Pour mustard sauce over fish, add tomatoes,cover and bake 20-30 minutes or until fish is done, but not over done.
Serve with Basmati Rice (I add a little turmeric, a couple of cloves, and a a bay leaf to my rice as it cooks)
Really delicious and different!
This easy, healthy, delicious recipe will work with any mild white fish fillet. For four servings:
1 1/3 lb fish fillets, in four equal portions
2 bell peppers (preferably one red and one green, but doesn't really matter), julienned
3 shallots, sliced thin (can substitute 1 med onion, tho less delicate flavor)
large chunk (about 1 inch by two inches) fresh ginger, cut into matchsticks
Heat oven to 350. Tear off square of foil. Place fish portion on foil and lightly drizzle with olive oil, then salt and pepper. Rub it all in (a second person helps a lot to drizzle while you rub). Place 1/4 of the peppers, shallots, and ginger on top of the piece of fish. Fold up the foil to make a pouch. Repeat with three other portions.
Bake for about 20 minutes, until the fish is done (opaque).
Serve with brown rice. The fish will create a light sauce in the pouch. Pour this over the rice -- add a bit of soy sauce if you like.
A 5-7 oz Catfish Filet....Seasoned with a Cajun/Creole seasoning (I make my own)
Top with diced Green Onion, Parsley, Bell Pepper, and Celery...Don't Be stingy!!! Smother it with the vegetables... The last few minutes of cooking add 6 or 8 seasoned shrimp on top to finish...Lots of flavor!!!! Squeeze on a little lemon....Have Fun and,
In addition to sole piccata with grapes (which I posted earlier), my Weight Watch-ing husband loves when I make fish en papillote.
First I combine a healthy teaspoon of light butter with salt, pepper and a generous shake of herbs de provence. Then I brush half onto one side of a fillet.
Place a very large handful of fresh spinach onto a large sheet or foil or parchment, using one side only.
Add 2 very thin slices of lemon to top of spinach.
Add fish, buttered side down, on top of the 2 lemon slices and and brush the remaining butter on top.
Fold over the foil and crimp to seal.
Bake at 400 for 10 minutes, depending on the thickness of the fish.
Nobody mentioned mango salsa! I found a recipe in a magazine in the days before the internet that is amazing. Here's a link to my blog with the recipe. http://larapingood.blogspot.com/2008/...
Kiwi was not in the original recipe, but it's a good addition as is pineapple—well-drained—tidbits or chunks.
The leftover salsa and rice is yummy. Throw in diced avocado and it makes a great light lunch.
Bacalao con patatas (salt cod and potatoes).
Essentially it is scalloped potatoes, using a bechamel and cooked salt cod. Not necessarily low fat, though that would depend on how you make the bechamel. It would be lower similar potato dishes that use butter and cream (Scandinavian Jansson's temptation comes to mind.)
I make a small portion (in a Spanish cazuela) using salt pollock (the poorman's bacalao), and was quite happy with the result.
Lower-calorie, likely more nutritious and a whole lot easier is a salt cod stew made with potatoes, tomatoes, onion and peppers. I start by cooking chopped onion and peppers (I use poblanos, since Mrs. O can't abide bell peppers) in olive oil until they're soft, then adding sliced Roma tomatoes, sliced or diced potatoes, and chunks of refreshed salt cod. Stir this around until everything is hot, then pour in some broth or white wine, enough to moisten everything thoroughly, put the lid on the pot and stick it in a 350º oven for 45 minutes to an hour. Add some black olives and parsley to garnish when it's served. For the South-of-France touch add a pinch of herbes de Provence to the onions and peppers when they're cooking. To bring it over to Spain, omit the herbs and sprinkle in some smoked paprika, then blend a pinch of saffron into the wine before adding it. What I like most about this is it's great easy company food, then when I make lunch from the leftovers the next day it tastes even better. You can also make this with fresh cod, or any firm, meaty fish.
re: Will Owen
The easiest to use is the Canadian stuff that comes in a one-pound wooden box; it's not as heavily salted, has to be kept refrigerated, easy freshens overnight. I set a long-legged wire rack in a food-grade plastic bucket with a couple gallons of water in it and set the unfolded fish on that. This allows the salt to go to the bottom while the fish stays in relatively clear water. If I'm using the more serious (and less expensive) whole sides from the Italian deli, I'll put in the whole five gallons of water and leave the fish in for a couple of days. I prefer to use this stuff; it has more flavor than the boxed, and it's usually around $9/lb instead of $13 or so. You do however need to check closely for bones, and sometimes have some skin to take off. Another thing: a lot of similar recipes tell you to poach the cod for ten-twenty minutes. I like mine saltier and tangier than the results of doing this, but lots of people prefer it softer and milder.
As for brands, those are arbitrary. The packers all get fish from the same pool of fishermen, they all follow more or less the same processes. My most reliable source has been a local (to Los Angeles County) chain of Italian stores called Claro's - they carry both the boxed and the bagged slabs. Whole Foods often has the boxed. Our Latino markets used to have cod until it got a bit expensive, so now their "bacalao" is other kinds of fish. When I was a wee lad, the Kroger store in our little town of Marshall, Illinois carried boxes of salt cod. Those days are I think gone beyond recall...
re: Will Owen
Will, thank you for the "lesson." WF is practically right across the street so I will ask about this next time I'm in there. I'll check to see if youtube has anything for SEEING how it's prepared...you gave nicely detailed instructions but I'm SO much better with visual instructions,especially for a food I've never even tasted or bought before!
My favorite (and incredibly quick/easy!) baked salmon recipe-- top the fish fillets with a pineapple-soy mix. The recipe below will make enough sauce to top 3 or 4 4-oz pieces of fish.
1 (8-oz) can of crushed pineapple
~2 tablespoons each of the soy sauce and honey
2 teaspoons of ginger
1 teaspoon of sesame oil
1/2 teaspoon (more if you like it) of wasabi powder
Spoon on top of the salmon and bake for 15 minutes at 425.
The Vera Cruz style is easy and good but the best is still the Fish Daufuskie recipe that I posted ages ago right here on our own member recipe's site. I got it from the chef at the Skull Creek restaurant ( now defunct) in Hilton Head, South Carolina. Everyone who has tried it loves it. Give it a whirl. You'll like it, too, I guarantee.
There are so many delectable seafood recipes. However, there are other things to consider, such as sustainability and the amount of mercury that can be found in many species. Generally speaking, the larger the fish, the longer it takes to mature and the more toxins it has time to accumulate. Environmental Defense Fund has made available a very good pocket guide to seafood that you can download and print. Here's the url:
Now you can be assured you're doing good while eating well.
I made this recipe for baked fish in foil packets, with vegetables, last night using halibut steaks and it worked great: http://www.cooks.com/rec/doc/0,1817,1...
I did not have any celery, but I added some chopped fresh mushrooms and brocolli. The brocolli got a bit mushy, so I will omit it when I make this again. I also omitted the dillweed. Easy and healthy.