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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.
RECIPE: ONE-PAN DINNER WITH BAKED FISH FILLETS
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
Preparation
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.
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