Fish is one of the healthiest, low-fat foods you can make. Baking it requires just a few minutes of preparation. Plus, baking your fish is one of the healthiest ways to prepare it!
Ingredients and supplies:
- Fish filets
- Salt and pepper, to taste
- Several pats of butter
- Squash and carrots (optional)
- Egg and bread crumbs (optional)
- Nonstick cooking spray
- Paper towel
- Shallow baking dish
Prepare the oven and fish. Rinse the fish under cold water, and dry it gently with a paper towel. If you are baking a whole fish rather than filets that have already been cut, don't forget to rinse the inside. You'll need to bone the fish if it hasn't already been done. However, you should really get it done when you purchase it, as they can do it much faster than you'll be able to, cutting your prep time down. Now preheat the oven to 450 degrees.
Cut the vegetables. Cut the squash and carrots into pieces. You can substitute other vegetables, if you'd like, or even leave them out entirely if you have other side dishes planned.
Place the fish in the baking dish. Spray your baking dish with nonstick cooking spray so that the fish doesn't stick to it as it bakes. Then lay the fish in the dish, skin side down. Finally, spread the vegetables around the fish.
Before you place the fish in the baking dish, you can dip the filets in beaten egg and bread crumbs if you want breading without all the fat and calories that comes with fried food.
Season the fish. On top of the fish, season with salt and pepper, and add a few pats of butter. You can also add other seasonings, if you like. For example, a popular recipe for salmon includes 3 tablespoons of honey, 3 tablespoons of Dijon mustard, and a teaspoon of lemon juice, which is then spread over the salmon filets. In fact, lemon goes well with many different types of fish.
Bake the fish. Now, place the baking dish into the preheated 450 degree oven, and allow to bake uncovered for 5 to 10 minutes per inch of thickness. Be very careful not to overbake, as this can dry out the fish and leave it with much less taste. The key to successful fish baking is to keep the fish moisturized. You may want to occasionally spoon the pan juices over the fish. When done, the fish should flake easily with a fork.
Enjoy! Remove from the oven, and serve the fish filets with the vegetables from the pan.
Many people are afraid to cook fish and other seafood, but it's actually quite easy! Impress your guests, or make a delicious family meal. It requires just a few minutes of preparation to sit down to a mouth-watering and healthy meal.