Monday, September 7, 2015

Healthy Baked Fish

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As we shop for deals we will often times buy food that we can freeze, because the prices are good.  That doesn't mean that we necessarily have a recipe in mind.  A couple of weeks ago one of those items was a nice white fish.  I don't cook fish very often, so I knew I would need to think of a way to cook it, but the price was too good to walk away from.
I decided to defrost the fish and add it onto our weekly meal plan.  I knew that our days have been pretty busy and I wouldn't have time for anything gourmet, so I settled on a pretty basic baked fish recipe.
Similar to how I cook most meals, I looked at a few recipes, settled on what temperature the oven should be, approximately how long the fish should cook for, and promptly threw the rest out the window.  I played around with some ingredients I thought would taste good, crossed my fingers and hoped for the best.  Fortunately it turned out great!  Some how that tends to happen, but then I'm always disappointed with myself for not being able to recreate the same recipe next time.  So at least  this time I wrote it down!
Here is what I came up with:
  • Pre-heat oven to 425º
  • Lightly grease a glass baking dish big enough to fit fish
  • Rinse fish filet with cool water and pat dry with paper towel
  • Lay the fish in the greased baking dish
  • In a small sauce pan, melt 1/4 stick of butter, 1/4 cup of olive oil, a few cloves of minced garlic, the juice of one lemon, and dried basil, parsley, thyme and oregano.
  • Pour the melted butter mixture over the fish filets
Melted butter mixture gets poured directly onto the waiting fish

  • Sprinkle the top of the fish with Italian bread crumbs (I think panko bread crumbs would have been even better, but this is what I had on hand) 

Sprinkle the top of the fish with bread crumbs

  • Bake in the oven for 20 minutes or until the fish flakes apart. 

The end result was an unbelievably light and delicious fish.  Easy clean up since it was baked, and we both agreed the flavor was perfect.  I added in some garlic mashed potatoes with a side of corn for a well balanced and healthy meal.  Yum!

How do you like to cook your fish?

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