Baked Fish Recipes

Marinated Salt and Vinegar Cod

Okay, not the heart healthiest recipe in the world but it's tasty and easy and at least it's not deep fried. ;-) I highly recommend the packaged Good Seasons Zesty Italian salad dressing that you mix yourself for this recipe but you can substitute any seasoned oil and vinegar type dressing if so desired. Instead of serving with french fries, why not serve with the salt and vinegar chips you'll still have left instead?

Ingredients:

• 4 (6 oz.) cod filets
• 1 cup Zesty Italian salad dressing
• 1 cup sharp cheddar cheese, finely shredded
• 2 cups salt and vinegar potato chips, crushed
• 1 lemon, quartered into wedges
• malt vinegar as a condiment, if desired

Directions:

Preheat oven to 425 degrees F and coat a baking dish with cooking oil.

Place the filets in salad dressing in a large glass bowl and marinate, covered in the refrigerator, for 30 minutes. Do not marinade longer or the fish will begin to break down and become mushy.

Meanwhile, mix the cheese and chips together in large bowl or deep plate. Press the marinated fish filets into the cheese and chips mixture, coating both sides, place filets in baking dish, top evenly with any remaining cheese and chip mixture and discard the leftover marinade.

Bake uncovered until the filets flake when testing with a fork, about 10 to 15 minutes, and serve with a lemon wedge per filet.

By Deeli from Richland, WA

Baked Fish Fillets

Great fillets! My favorite fish fillet recipe yet!

Ingredients:

• 1/3 cup butter
• 1 Tbsp. chopped onion
• 1/3 cup flour
• 1/8 tsp. pepper
• 1/4 tsp. salt
• 2 cups milk
• 1/4 lb. grated cheese
• 1 Tbsp. grated lemon rind
• 2 Tbsp. chopped parsley
• 1 1/4 lbs. fish fillets
• 1/4 tsp. salt
• 1/8 tsp. pepper
• 2 tomatoes, sliced
• 1/2 cup fine dry bread crumbs
• 2 Tbsp. melted butter

Directions:

Cook 1/3 cup butter and onion in saucepan. Add flour, 1/4 teaspoon salt and 1/8 teaspoon pepper. Add milk gradually and stir till thickened. Add cheese, rind and parsley.

Put fish into shallow baking dish, 7x11 inch. Sprinkle on 1/4 teaspoon salt and 1/8 teaspoon pepper. Pour cheese sauce over fish. Arrange tomato slices over sauce. Combine crumbs and melted butter and sprinkle over top.

Bake in preheated 350 degrees F oven for about 40 minutes.

By Robin from Washington, IA

Spanish Baked Fish

This low-fat fish recipe is easy to make. This dish may be low on calories but it is packed with flavor.

Preparation Time:15 Minutes
Cooking Time:About 10 To 20 Minutes

Ingredients:

• 1 pound Perch fillets, fresh or frozen
• 1 cup tomato sauce
• 1/2 cup onions, sliced
• 1/2 teaspoon garlic powder
• 2 teaspoons chili powder
• 1 teaspoon dried oregano flakes
• 1/8 teaspoon ground cumin

Directions:

1. Thaw frozen fish according to package directions.
2. Preheat oven to 350F. Lightly grease baking dish.
3. Separate fish into four fillets or pieces. Arrange fish in baking dish.
4. Mix remaining ingredients together and pour over fish.
5. Bake until fish flakes easily with fork, about 10 to 20 minutes.

4 servings, about 3 ounces each.

Per Serving:
Calories: 135 total fat
Saturated fat: 1 gram
Trace Cholesterol: 104 milligrams
Sodium: 448 milligrams

Baked Lemon Halibut

Ingredients:

• 2 lbs. halibut steak
• 2 Tbsp. fresh lemon juice
• 1 Tbsp. grated onion
• 1/4 cup melted margarine or butter

Directions:

Cut halibut steak into serving pieces. Salt and pepper both sides. Combine the remaining ingredients. Dip halibut. Place in shallow casserole dish and sprinkle with leftover lemon mixture. Bake for 25-30 minutes at 350 degree F or until fish flakes easily with a fork but is still moist. Top can be sprinkled with chopped parsley and paprika. Serve with rice or mashed potatoes.

Source: A friend Maureen

By Raymonde from North Bay, Ontario

Baked Fish with Lemon Mushroom Sauce

Ingredients:

• 2 lb. fish fillets
• 1 can cream of mushroom soup
• 1/2 cup milk
• 1 can sliced mushrooms
• 1 large onion, chopped
• 2 Tbsp. lemon juice
• 1 Tbsp. paprika
• 1 bay leaf, crushed
• 1/2 tsp. salt
• 1/4 tsp. oregano
• 1/8 tsp. pepper
• 1 cup prepared poultry
• herb-seasoned croutons
• butter

Directions:

Place fish fillets such as sole, flounder or other mildly flavored fish in a shallow buttered baking dish. In saucepan, combine soup, milk, mushrooms, onion and lemon juice. Add seasonings and simmer about 10 minutes. Pour sauce over fillets. Top casserole with croutons, dot with butter and bake at 375 degrees F for 45 minutes or until crumbs are brown and fish is done.

By Robin from Washington, IA

Baked Tomato Snapper

Ingredients:

• 4 (4-6 oz.) snapper fillets, washed and patted dry
• 1 medium onion, chopped
• 1/2 cup green bell pepper, chopped
• 1/2 cup mushrooms, sliced
• 1 tsp. dried oregano
• 1 tsp. dried basil
• 1/2 tsp. dried rosemary
• 1 (16 oz.) can stewed tomatoes
• Himalayan Crystal Salt and pepper to taste (optional)

Directions:

Preheat oven to 375 degrees F (190 degrees C). Lay fish fillets in a 9x13 inch baking dish and cover with the chopped vegetables. Sprinkle the herbs over the vegetables and top with tomatoes. Bake for 30-40 minutes, until fish is opaque inside and the sauce has thickened a bit. Sprinkle with salt and pepper, if desired, and serve hot.

Cooking Time: 30-40 minutes

Nutritional Information (per serving):

• Calories: 349
• Fat: 2.0 g
• Protein: 45 g
• Sodium: 855 mg
• Carbohydrates: 34 g
• Cholesterol: 73 mg
• Saturated Fat: 0.1%
• Calories Fat: 8%

Source: http://www.swansonvitamins.com/

Herbed Halibut in Lime Butter

Halibut is a firm white fish that's very lowfat and loaded with protein. A 2-lb bag of frozen filets is $19 in Costco; enough for two meals for a family of four. Here's a simple one dish meal that can be prepared in under an hour.

Ingredients

• 4 halibut filets, thawed overnight in refrigerator (place in glass dish and cover with plastic wrap)
• 1/4 cup lime juice
• 1/4 cup white wine or apple juice (optional)
• 1/2 can chicken broth
• 1/2 tsp. each: tarragon, basil, oregano, dried parsley
• 1 bay leaf
• Butter or margarine
• Salt and pepper

Directions

Preheat oven to 400 degrees F. Arrange thawed filets in 13x9 inch pyrex baking dish. Dot with butter or margarine. Sprinkle herbs over fish. Add lime juice, white wine or apple juice, and chicken broth, and salt and pepper.

Bake uncovered 30-35 minutes until fish flakes easily with fork. Remove bay leaf before serving.

By Claire Bush