Baked Fish and Vegetables

4 May 2022

Seafood will come in four basic categories:

  • Low fat/high protein
    • Tuna
    • Halibut
    • Cod
    • Flounder
    • Haddock
    • Ocean Perch
    • Crab
    • Scallops
    • Shrimp
    • Lobster
  • Medium fat/high protein
    • Anchovies
    • Herring
    • Mackerel
    • Salmon
    • Sardines
  • High fat/low protein
    • Some trout
    • Some seasons: herring, mackerel and sardines
  • Low fat/low protein
    • Oysters
    • Clams

You can prepare fish through a number of cooking methods including steamed, poached, fried, baked and planked. Broiling baking and planking do best with fish with a higher fat content. Leaner species will stay firmer and moister through steaming and poaching. The best choices for baking include cod, tilapia, haddock, grouper, and sole.

Spicier seasonings like blackened will be complemented with corn and bean salads while sweeter fish like salmon are better with salads that contain green, almost bitter, salads like spinach, kale, or romaine. A lemon enhanced salad dressing will be a quite nice accompaniment.

To estimate the baking time of fish fillets, measure the piece at its thickest point. Roast at 400 degrees for 10 minutes per inch of fish. The result should be opaque and tender but just before flaking. Overcooked seafood will be unpleasant and taste “fishy,” while undercooked fish can still retain harmful bacteria.

Fish with Vegetables

Ingredients:

  • 1 pound fish fillets
  • Salt and pepper to taste
  • 1/8 teaspoon of paprika
  • 1 medium carrot, shredded (about ½ cup)
  • 1 large stalk celery, finely diced (about ¾ cup)
  • 3 green onions, finely chopped (about ½ cup)
  • 1 tablespoon lemon juice
  • 2 tablespoons butter

Directions:

  • Arrange fillets in an ungreased baking dish. Season with salt, pepper and paprika.
  • Place carrots, celery and onions on top. Add salt, lemon juice and dot with butter.
  • Bake covered in a preheated oven at 350 degrees for about 30 minutes.

Fish Baked on a Sheet Tray

Ingredients:

  • 5 or 6 small or fingerling potatoes, red or gold, washed and quartered
  • 2 to 3 tablespoons olive oil, divided
  • Fresh rosemary sprigs
  • 4 whole cloves garlic, peeled and sliced in half
  • 6 carrots, peeled and cut into large pieces
  • 1 large onion, cut into wedges
  • Salt and pepper to taste
  • 1 lemon, sliced into rounds
  • 2 pounds firm-fleshed fish, rinsed in cold water and dried with paper towels.
  • 2 teaspoons blackened or seafood seasoning, more or less to taste

Directions:

  • Preheat oven to 400 degrees
  • In a large bowl, pour 1 tablespoon olive oil over the potatoes and toss to coat. Add the rosemary and garlic and toss again to coat evenly. (Don’t wash the mixing bowl – set aside)
  • Spread the potatoes in a single layer on a large baking sheet. Season with salt and pepper.
  • Bake the potatoes for 15 minutes, then remove from the oven and turn the potatoes. Bake another 15 minutes and turn again, move the potatoes to one side of the pan.
  • Add the carrots and onion to the mixing bowl and toss to coat in any remaining olive oil. Add 1 teaspoon of oil if needed to cover the vegetables. Sprinkle with salt and pepper. Add the carrots and onion to the baking sheet and return to the oven for 15 minutes.
  • Remove the vegetables from the oven and make a hole in the center. Gently toss the fish fillets in the mixing bowl, adding more olive oil if needed to coat. Place the lemon in a single layer in the center of the baking pan and put the fish on top, skin side down. Sprinkle with the seasoning and bake for 15-20 minutes or until the fish flakes easily and is just cooked through.
  • Allow the dish to rest for 5 minutes before serving.

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