{"id":11276,"date":"2015-02-18T20:17:32","date_gmt":"2015-02-18T20:17:32","guid":{"rendered":"http:\/\/www.nutritionknowhow.org\/blog\/?p=11276"},"modified":"2015-02-18T20:17:32","modified_gmt":"2015-02-18T20:17:32","slug":"fish-bake","status":"publish","type":"post","link":"https:\/\/nutritionknowhow.org\/blog\/b\/fish-bake\/","title":{"rendered":"Fish Bake"},"content":{"rendered":"<p>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&#8217;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.<\/p>\n<p>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.<\/p>\n<p>&nbsp;<\/p>\n<p>Fresh whole fish, fish fillets or steaks:<\/p>\n<ul>\n<li>*eyes should be bright, clear and slightly bulging<\/li>\n<li>*gills should be bright pink to red and have no slime<\/li>\n<li>*scales should be bright with a sheen<\/li>\n<li>*flesh should be shiny, firm and elastic (and spring back when touched)<\/li>\n<li>*fish should have a fresh mild smell &#8211; not a fishy or ammonia smell<\/li>\n<\/ul>\n<p>Frozen fish:<\/p>\n<ul>\n<li>*package should be tightly wrapped and frozen solid with little or no gaps<\/li>\n<li>*there should be NO dark, icy or dry spots<\/li>\n<li>*package should be odor free<\/li>\n<\/ul>\n<p>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.<\/p>\n<p>Baking is a particularly easy way to prepare fish and my personal favorite. To bake fish, preheat your oven to 425\u02daF.\u00a0Lightly 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.<\/p>\n<p>To enjoy the taste of &#8220;fried&#8221; 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\u00a0145\u00baF.<\/p>\n<p>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 145\u00baF.<\/p>\n<p>I have included one of our favorite recipes and I hope that you enjoy it too.<\/p>\n<p>&nbsp;<\/p>\n<div class=\"easyrecipe\" data-rating=\"#rating#\">\t<link itemprop=\"image\" href=\"http:\/\/www.nutritionknowhow.org\/blog\/wp-content\/uploads\/2015\/02\/Picture1-390x268.png\" \/>\n<div class=\"item ERName\">Parmesan Fish Bake<\/div>\n<div class=\"ERClear\"><\/div>\n<div class=\"ERHead\"><span class=\"xlate\">Recipe Type<\/span>: <span class=\"type\">Fish<\/span><\/div>\n<div class=\"ERHead\">Serves: <span class=\"yield\">4<\/span><\/div>\n<div class=\"ERIngredients\">\n<div class=\"ERIngredientsHeader\">Ingredients<\/div>\n<ul class=\"ingredients\">\n<li class=\"ingredient\">1\/4 cup chopped onion<\/li>\n<li class=\"ingredient\">1 Tbsp vegetable oil<\/li>\n<li class=\"ingredient\">2 Tbsp flour<\/li>\n<li class=\"ingredient\">1\/4 tsp salt<\/li>\n<li class=\"ingredient\">3\/4 cup milk<\/li>\n<li class=\"ingredient\">3\/4 cup shredded carrots<\/li>\n<li class=\"ingredient\">1\/2 cup (2 ounces) shredded Parmesan cheese<\/li>\n<li class=\"ingredient\">6 to 8 Tbsp lemon juice<\/li>\n<li class=\"ingredient\">1 pound fish fillets<\/li>\n<\/ul>\n<\/div>\n<div class=\"ERInstructions\">\n<div class=\"ERInstructionsHeader\">Instructions<\/div>\n<div class=\"instructions\">\n<ol>\n<li class=\"instruction\">Preheat the oven to 350 degrees F. Saute onions in the oil in a skillet until translucent. Stir in the flour and salt. Add the milk. Cook until thickened, stirring constantly. Add the carrots, cheese and lemon juice. Place the fish in a 7X11 inch baking dish. Pour the sauce over the fish. Bake for 25 minutes or until 145 degrees on a meat thermometer. Serve with hot cooked rice or pasta.<\/li>\n<\/ol>\n<\/div>\n<\/div>\n<div class=\"ERNutrition\">Calories: <span class=\"calories\">279<\/span> Fat: <span class=\"fat\">13<\/span> Carbohydrates: <span class=\"carbohydrates\">11<\/span> Sugar: <span class=\"sugar\">5<\/span> Sodium: <span class=\"sodium\">392<\/span> Fiber: <span class=\"fiber\">1<\/span> Cholesterol: <span class=\"cholesterol\">80<\/span><\/div>\n<div>\n<div class=\"ERNotesHeader\">Notes<\/div>\n<div class=\"ERNotes\">You may substitute broth for the milk. Also you may add other vegetables, such as peppers, peas, etc.<\/div>\n<\/div>\n<div class=\"endeasyrecipe\" style=\"display: none;\">3.2.1311<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8217;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&nbsp;<a href=\"https:\/\/nutritionknowhow.org\/blog\/b\/fish-bake\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":4,"featured_media":11287,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[44,790,780],"tags":[1042,59,60,209,145,159],"class_list":["post-11276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-b","category-i","category-nutrition-2","tag-baked-fish","tag-cooking","tag-family-meals","tag-fish","tag-healthy-eating","tag-recipes","course-fish","cat-44-id","cat-790-id","cat-780-id"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2015\/02\/Picture1.png","_links":{"self":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/11276"}],"collection":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/comments?post=11276"}],"version-history":[{"count":40,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/11276\/revisions"}],"predecessor-version":[{"id":11320,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/11276\/revisions\/11320"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media\/11287"}],"wp:attachment":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media?parent=11276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/categories?post=11276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/tags?post=11276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}