Easy Baked Fish Recipe | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures Easy Baked Fish Recipe | The Nibble Webzine Of Food Adventures
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TIP OF THE DAY: A Perfect Fish Dinner

We’re big fans of one-pan dinners: protein and veggies baked together in a 13” x 8” sheet pan*.

Sheet pan dinners mean you don’t have to worry about coordinating the cooking of sides and main: They all bake together. For people who are timid about cooking fish, baking is as sure-fire as it gets.

Here’s an easy recipe from Good Eggs.

Dinner is ready in 15-20 minutes. And the fish comes out perfectly moist and tender, every time.

Pick a fish and two vegetables, and a seasoning of choice. Vary the elements and you can use the recipe template over and over again.

Good Eggs recommends a milder white fish like cod or halibut with this recipe. It will take on the flavors of what you cook the condiment.

Varieties that are widely available include

  • Bass
  • Catfish
  • Cod
  • Grouper
  • Halibut
  • Seabass
  • Sole
  • Snapper
  • Tilapia
  • Trout
    Although it’s pink, we’d add Arctic char to this group. The flavor is mild enough for the recipe.

    We subscribe to the axiom that the best fish is the freshest fish. Plan to cook the fish the night or night after you buy it.

    Pick a peak-season vegetable that doesn’t take too long to roast: broccolini or leafy greens like chard, collards, kale, mustard greens. Make one veg green, and add another vegetable if you like.

    If you want root vegetables, cut them into thin slices, or roast thicker slices for an extra 10 minutes before putting the fish in the pan. You can also mix the vegetables.

    Ingredients Per Serving

  • 4 to 6 ounces fish fillets
  • Salt
  • 6+ ounces vegetable(s)
  • Condiment of choice: Dijon mustard, mayonnaise (plain or flavored*), teriyaki sauce – or-
  • Lemon, lime or orange slices to cover the tops of the fish

    1. PREHEAT the oven to 500°F, Coat a sheet pan or baking dish with some oil. Sprinkle the fillets with a pinch of salt on both sides, and arrange on the baking sheet.

    2. ARRANGE the vegetables around the fish fillets, drizzle with a bit of oil and sprinkle with salt and pepper.

    3. SPREAD the condiment or citrus over the fillets and place the pan in the oven.

    4. BAKE 8–10 minutes, or until the fish is tender, and breaks easily when you flake with a fork. If the fish finishes before the vegetables, transfer the fish to a plate until the vegetables are done.
    TIP: You don’t need to rinse fish, chicken or any other protein before cooking. Not only does does rising fail to get rid of all the bacteria; it spreads bacteria into the sink. The heat of cooking kills the bacteria.

      Raw Cod Fillets Sheet Pan Dinner
    [1] Ready to bake: a one-pan cod dinner with carrots and chard (photo courtesy Good Eggs).

    One Pan Baked Salmon Dinner
    [2] For salmon lovers: salmon teriyaki with green beans and carrots. Here’s the recipe from Damn Delicious.

    One Pan Baked Chicken Dinner
    [3] Prefer chicken? Try this rosemary chicken recipe with green beans and potatoes, from Eat Yourself Skinny .

    Just be sure to thoroughly wash the cutting board and utensils that come into contact with the raw protein.

    *You can make your own flavored mayonnaise, simply by adding a spoonful (to taste) of whatever you like: chipotle, curry, garlic, horseradish, tomato paste, etc.

    A sheet pan, also called a baking sheet or baking tray, is a flat, rectangular metal baking pan. It is usually aluminum or stainless steel.

    It is typically used for baking rolls, pastries and flat baked goods such as cookies, sheet cakes, swiss rolls (jelly rolls) and pizzas.

    Sheet pans comprise a group of baking pans with a variety of edge styles—curled rim (lip), rimless and professional variations like open bead and wire in rim. Professional chefs can further choose from non-perforated, fully perforated and partially perforated, which help make the baked good doughy or crispy.

    Some sheet pans have handles to aid in placing the pan in the oven and removing it.

  • A full-sheet pan is 18”x26”
  • A half-sheet pan is 18” x 13”
  • A quarter-sheet pan is 13” x 9.5”
  • Am eighth-sheet pan is 9.5” x 6.5”
    Rims are 1″ high.

    The half sheet is the pan most commonly available in supermarkets. There is also a two-thirds sheet or home ovens that is 16” x 22” or 15” X 21”.

    While rimless pans are fine for cookies, pizza and rolls, a rim is needed for recipes like the one above, so that juices from the food don’t drip into the oven.

    Buy a light-colored pan with a dull finish: It will absorb and conduct heat evenly. Dark metal pans (with coating) or glass pans necessitate reducing the oven temperature by 25° and checking for doneness early.

    If you’re tempted to buy a dark pan for its nonstick surface and easy clean-up, use parchment paper on a light pan instead.

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