Fish Bake

Cooking and eating fish is more popular then ever especially during this time of year. Fish is healthful, flavorful and versatile. Nutrition wise, fish has a lot going for it. It’s naturally rich in high-quality protein, low in fat, saturated fat, cholesterol and calories. With the varieties of farm-raised fish, such as catfish, salmon and trout, and fresh or freshly frozen fish it is available almost at anytime and anywhere.

When buying fresh fish, put your senses to the test. Look, smell and touch will help you determine if the fish is a good choice.

 

Fresh whole fish, fish fillets or steaks:

• *eyes should be bright, clear and slightly bulging
• *gills should be bright pink to red and have no slime
• *scales should be bright with a sheen
• *flesh should be shiny, firm and elastic (and spring back when touched)
• *fish should have a fresh mild smell – not a fishy or ammonia smell

Frozen fish:

• *package should be tightly wrapped and frozen solid with little or no gaps
• *there should be NO dark, icy or dry spots
• *package should be odor free

There are many ways to cook fish. Baking, broiling, frying, grilling and steaming are just a few. To determine how long to cook a fish, measure it at its thickest point, then cook 8 to 10 minutes per inch of thickness for fresh fish or 20 minutes per inch of thickness if the fish is frozen.

Baking is a particularly easy way to prepare fish and my personal favorite. To bake fish, preheat your oven to 425˚F. Lightly oil a shallow baking dish and place fish in it, skin side down, if baking fillets. If desired, season with salt and pepper and/or butter or margarine, or sauce. It is not necessary to add a fat or liquid when baking fish. The fish will remain naturally moist as long as it is not overcooked.

To enjoy the taste of “fried” fish without excessive fat, bake fish fillets, dredging them in seasoned flour, dipping them in an egg yolk beaten with a little water and coating them with bread crumbs or cornmeal. Place fish in a shallow, lightly oiled baking pan and dot with margarine or butter. Bake 6 to 12 minutes per inch thickness of fish, until it is just opaque throughout or registers 145ºF.

Because fish is so delicate and tender, overcooking can make it dry and tough. Fish is cooked when you can easily flake it with a fork. Or for a more accurate indication that the fish is cooked use a meat thermometer and cook the fish to an internal temperature of 145ºF.

I have included one of our favorite recipes and I hope that you enjoy it too.