Recipe: How to Bake Fish and Seafood (basic recipe) and Fish and Vegetables in Foil

How to Bake Fish and Seafood (basic recipe) and Fish and Vegetables in Foil

TO BAKE FISH:
Preheat your oven to 425F. Rinse fish under cold water and pat dry with paper towels. Pat the inside dry as well if you are baking a whole fish.

Lightly oil (or use a non-stick product) 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. Measure the fish at its thickest point.

Bake it 6 to 12 minutes per inch thickness until the fish is just opaque throughout. Add 5 minutes to total cooking time if fish is being baked in a sauce or wrapped in foil.

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. 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.

To bake prepared breaded frozen fish products, follow the directions on the package.

SEAFOOD FOR BAKING
- All fish fillets or steaks
- All shellfish
- Whole fish as large as your oven can accommodate

FISH AND VEGETABLES IN FOIL
Servings: 4

1 1/2 pounds fresh or frozen fish fillets or steaks
4 carrots*
8 green onions*
4 small zucchini squash*
1 large green pepper*
4 tablespoons teriyaki sauce

Rinse fish under cold water. Pat dry. Place 4 individual portions of fish on 4 pieces of foil large enough to completely wrap around the fish and vegetables.

Diagonally slice the carrots, green onions and zucchini. Cut green pepper into strips. Divide vegetables into 4 servings and layer on top of fish portions. Pour 1 tablespoon of teriyaki sauce over each portion. Bring the edges of the foil together, fold them, and crimp the edges together.

Place on a baking sheet and bake at 425F for 11 to 17 minutes per inch thickness of fish until just opaque throughout.

*Use or substitute other vegetables, e.g., cherry tomatoes, whole mushrooms, celery, snow peas, bean sprouts.

Source: Fish and Seafood Made Easy
National Fish and Seafood Promotional Council