Looking for a new baked fish recipe

[ThndrDkl]

Hey guys,

These forums have always yielded some awesome help both on the lakes and in the kitchen.

My hope is that someone out there reads this and would be willing to share a recipe with me.

My wife and I are trying to eat healthier and fish can be very healthy. Unfortunately, the only way I have cooked a lot of my fish is deep frying it and that is pretty counterproductive.

I went out today and have a whole bag full of fresh caught crappies. I was wondering if anyone has a baked fish recipe that I could try? I have most of the typical spices and I am trying to stay away from breading.

Ideally, there would be some nice spices on the fish and I was thinking maybe panko bread crumbs instead of the heavier shore lunch breading.

Any advice would be very appreciated.

Thanks!

[delcecchi]

We do them in foil when canoeing on occasion. Classically parchment paper is used. I would also look at how Chinese steam fish.

or this might be good

Lighter baked fish

Why this recipe works:

For a crunchy and delicious oven-fried fish recipe that would allow us to reap the nutritional benefits of the fish itself, we turned to Melba-toast crumbs, moistened with a little vegetable oil, for a crunchy coating. Oven-baking was the obvious choice over deep-fat frying; the fish became… read more

Serves 4

Catfish, trout, haddock, thick sole fillets, or tilapia can be substituted for the cod. Stay away from very delicate fillets or thick, meaty fish such as swordfish or tuna. If some of the pieces have thin, tapered ends, tuck them under before breading to prevent them from overcooking and drying out. Generously coat the fish with the Melba crumbs, but do not pile them on or they will not adhere to the fish; there will be crumbs left over. Serve with Tartar Sauce, (see related recipe).This recipe was published in our cookbook The Best Light Recipe.

Ingredients

1 (5-ounce) box plain Melba toast, broken into 1-inch pieces

2 tablespoons vegetable oil

3 large egg whites

1 tablespoon Dijon mustard

2 teaspoons minced fresh thyme leaves

1/4 teaspoon garlic powder

1/8 teaspoon cayenne pepper

4 1-inch-thick cod fillets (about 6 ounces each)

Vegetable cooking spray

1 lemon, cut into wedges for serving

Instructions

1. Adjust an oven rack to the upper-middle position and heat the oven to 450 degrees. Cover a baking sheet with foil and place a wire rack on top. Process the Melba toast into coarse crumbs in a food processor, about twelve 1-second pulses. Spread the crumbs in a shallow dish and toss with the oil.

2. In a separate shallow dish, whisk the egg whites, mustard, thyme, garlic powder, and cayenne together.

3. Pat the cod dry with paper towels then season with salt and pepper. Working with one piece of fish at a time, dip it into the egg white mixture, then coat with the Melba crumbs. Press on the Melba crumbs to make sure they adhere to the fish. Lay the coated fish onto the prepared wire rack and spray the tops with vegetable oil spray.

4. Bake until the coating is golden and the fish just flakes apart, 12 to 15 minutes. Serve with the lemon wedges and Tartar Sauce.

Per Serving:

Cal 300; Fat 7 g; Sat fat 1 g; Chol 75 mg; Carb 21 g; Protein 35 g; Fiber 2 g; Sodium 530 m

or in foil

Cod Baked in Foil with Zucchini and Tomatoes

Published March 1, 2009. From Cook's Illustrated

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Why this recipe works:

For a foil-baked fish recipe with flaky fish and tender but firm vegetables flavored by the rich, aromatic goodness of their mingled juices, we chose mild haddock or cod over more assertive salmon or tuna, which can overpower vegetables. Placing the packets on the lower-middle rack of the oven… read more

Cod Baked In Foil

Unless you’re a whiz at origami, parchment-baked fish can be long on labor. Here’s how we foiled the problem.

Watch the Video

Serves 4

Haddock, red snapper, halibut, and sea bass also work well in this recipe and those that follow as long as the fillets are 1 to 1¼ inches thick. The packets may be assembled several hours ahead of time and refrigerated until ready to cook. If the packets have been refrigerated for more than 30 minutes, increase the cooking time by 2 minutes. Open each packet promptly after baking to prevent overcooking.

Ingredients

1 pound zucchini (2 medium), ends trimmed and sliced crosswise into 1/4-inch-thick rounds

Table salt

1/2 pound plum tomatoes (2 medium), cored, seeded, and chopped into 1/2-inch pieces (about 1 cup)

2 tablespoons extra virgin olive oil

2 medium garlic cloves, minced or pressed through a garlic press (about 2 teaspoons)

1 teaspoon minced fresh oregano leaves

1/8 teaspoon red pepper flakes

Ground black pepper

4 tablespoon vermouth or dry white wine

4 skinless cod fillets, 1 to 1 1/4 inches thick (about 6 ounces each)

1/4 cup minced fresh basil leaves

1 lemon, cut into wedges

Instructions

1. Toss zucchini with ½ teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until zucchini releases 1 to 2 tablespoons liquid, about 30 minutes. Arrange zucchini on triple layer paper towels; cover with another triple layer paper towels. Firmly press each slice to remove as much liquid as possible. Meanwhile, combine tomatoes, oil, garlic, oregano, red pepper flakes, ¼ teaspoon salt, and 1/8 teaspoon pepper in medium bowl.

2. Adjust oven rack to lower-middle position and heat oven to 450 degrees. Cut eight 12-inch sheets of foil; arrange four flat on counter. Distribute salted zucchini among foil sheets, mounding in center of each. Pour 1 tablespoon vermouth over each mound of vegetables. Pat fish dry with paper towels; season with salt and pepper and place one fillet on top of each vegetable mound. Spoon quarter of tomato mixture over each fillet. Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over three more times to create a packet about 7 inches square (see related Step-By-Step). Place packets on rimmed baking sheet (overlapping slightly if necessary).

3. Bake packets 15 minutes. Carefully open foil, allowing steam to escape away from you. Using thin metal spatula, gently slide fish and vegetables onto plate with any accumulated juices; sprinkle with basil. Serve immediately, passing lemon wedges separately.

[huntnfish]

This is how I do them on the grill in the summer. I normally fry them but when its nice out I prefer using the grill. I don't get very fancy. I'll spread the filets out on a piece of foil and sprinkle a little olive oil on them and some lemon pepper or Mrs. Dash. I've used all kinds of different spices and that part comes down to what you prefer. The olive oil is mainly to keep them from sticking to the foil. Normally I wrap them up so they're sealed but I've also made a pan with the foil with edges and that's worked fine also. I like the pan to get more of the grilled flavor into the fish.

[deerminator]

Here is how we like to broil or grill the fish we catch or store bought catfish and tilapia.

Brush the fish with some olive oil. Season with garlic/sea salt and pepper grinders you can get at Fleet Farm. Sprinkle with panko bread crumbs and also some parmesan cheese. Broil or grill. And it tastes awesome. I like to use this method with big slabs of salmon on my egg smoker outside, even on days like today. You bring it up to about 350-400 degrees and a decent sized slab will take about 1/2 hour to smoke/cook. Good stuff. Good luck.

[ThndrDkl]

wow all of these look amazing thank you all for the replies I am going to give it a try tonight!

[jjz]

I like to grill them with skin on. Spray grill with little oil to prevent sticking to grates. Cut the fillet to prevent curling. Put skin side down on grill grate, put whatever seasoning you like on meat side, cook at lower heat 300 to 400 till done. Usually 10 to 15 minutes. The longer you leave them on the grill the firmer and drier the meat is. Nice thing about it is speed and less wet/moist meat compared to tin foil or other baking methods. Works with best for me with perch, eyes and trout {only way I eat them}.

Good luck

[Mid-Lake Rock]

This is how I do them on the grill in the summer. I normally fry them but when its nice out I prefer using the grill. I don't get very fancy. I'll spread the filets out on a piece of foil and sprinkle a little olive oil on them and some lemon pepper or Mrs. Dash. I've used all kinds of different spices and that part comes down to what you prefer. The olive oil is mainly to keep them from sticking to the foil. Normally I wrap them up so they're sealed but I've also made a pan with the foil with edges and that's worked fine also. I like the pan to get more of the grilled flavor into the fish.

This is very similar to what I do. The only thing I add is some sliced onions under the filets and a couple lemon wedges on top of the fish. Some fresh basil or other herbs from the garden are also a nice addition.

[Gordie]

Good ole fashion Shake and bake. I like the BBQ one for pork chops, but th4e chicken bread crumb one is a close second.

[delcecchi]

I have been thinking that bluegills, steamed whole Chinese style would be really good, although I would most likely cut the head off.

Check out this one...

http://iamafoodblog.com/chinese-steamed-fish-recipe/

[JimW]

Just made some baked crappie and northern tonight. Since I was making scallops tonight I made them the same way. Dip in melted butter (egg or milk might be more healthy) coat with rosemary and garlic bread crumbs. Place in baking pan lined with reynolds wrap non-stick foil. Bake at 350 for 20-30 minutes depending on thickness of fillets. If I dont feel like breaking out the oil this methods works good. Bake a lot of northerns in the winter. Mmmm tasty.

[Deitz Dittrich]

Perch Parmesan.. My friends and family love this.. and its TOOOOOO simple.. I have shared this on here before, but will share again.

Put a gob of mayo in yoru hand.. feel free to use light mayo if you want to cut calories. Rub down the fillet so it gets a decent cover, but not too thick. Put on a baking sheet, give er a little salt and pepper and sprinkle Parmesan cheese on top. Throw it in the broiler for about 7-9 min or until golden. Done. Enjoy.

[jentz]

I got this from a different site.Since we tried it the first time,The norm around here when we want fish is lets do that steamed fish.The fried fish are still done.But for the healthy part we do this more often now.Its great!! The mushrooms are what we have on hand even sometimes canned!

Chinese-style Steamed Tilapia

Start to finish: 40 minutes (10 minutes active)

Servings: 4

5 tablespoons low-sodium soy sauce, divided

2 tablespoons sake or dry sherry

1 tablespoon finely grated fresh ginger

3 teaspoons toasted sesame oil, divided

1 teaspoon cornstarch

1 1/2 pounds tilapia fillets, cut into 4 portions

2 tablespoons vegetable oil

1/2 pound fresh shiitake mushrooms, stems removed, caps thinly sliced

3 scallions (white and light green parts), thinly sliced (aboutècup)

å large jalapeño chile or 1 serrano chile, very thinly sliced crosswise

In a small bowl, whisk together 3 tablespoons of the soy sauce, the sake or sherry, ginger, 2 teaspoons of the sesame oil and the cornstarch. Transfer the mixture to a zip-close plastic bag, add the tilapia, then shake to coat the fish with the marinade. Refrigerate for 20 to 30 minutes.

Fill a medium saucepan with about 1 inch of water. Fit the pan with a steamer basket, then line the basket with foil. Coat the foil with cooking spray. Bring the water to a boil.

Remove the fillets from the bag, then arrange them on the foil, folding if necessary to make them fit. Pour the marinade over the fish. Cover and steam the fish for 3 to 6 minutes, or until just cooked through.

Meanwhile, in a medium skillet over high, heat the vegetable oil until hot. Reduce the heat to medium, add the mushrooms and cook, stirring occasionally, until just tender, 3 to 5 minutes. Add the scallions and chile and cook for another minute. Stir in the remaining 2 tablespoons of soy sauce and 1 teaspoon of sesame oil. Transfer the fillets to plates and spoon the mushroom mixture over them. Serve immediately.

[SkunkedAgain]

For most any white fish, you can rub with a little butter (not much) and then sprinkle with seasoned salt and dill. The three combine in a nice way and if you don't do too much of any of them, it can be a healthy way to cook and enjoy fish.

[Weissguy]

Best with fillets of sunfish or perch.

Dry fillets and place on paper towel

Coat dried fillets with flour/ black pepper mixture

dip fillets in mixture of beaten eggs and small amount of milk or cream

let excess drip off fillets before coating in Panko bread crumbs.

(Panko bread crumbs are available in regular, italian seasoning and lemon pepper ( spicy)).

We like the lemon pepper best.

Coat in Panko generously. Can add cajon shore lunch to regular Panko to add a bit of "kick" to your fish.

Place fillets on tin foil or pan with a small amount of Pam non stick spray and place in pre heated oven @ 450-475 degrees for 5-7 minutes depending on thickness of fillets.

No need to flip, enjoy this HEART HEALTHY RECIPE with lemon juice, tartar, or tabasco. Serve with your choice of potatoes, beans, salad, ???

You will enjoy the easy clean up with this recipe.

I have breaded additional fillets and lightly wrapped in foil and froze for later use (2-3 weeks).

I tend to let them thaw a bit. They bake up nice and crispy.

[Weissguy]

Here's a recipe for crappie cakes that another member posted on the site and I have made several times. I have also varied and patted with panko and baked instead of frying and have received two thumbs up from all that have tasted them.

Getting sick off the same old way you cook your catch of the day I have a recipe for fish cakes you'll love!!

1 limit of fillet crappies (other fish works)

1/2 red pepper minced (that small for people don"t now how to cook)

3 green onions minced

2 T old bay seasoning (seasoning salt works too)

1/2 bread crumbs

2 eggs

First dice up fish into small pieces, (food processor works great to shed fillets… they form nicer patties than cubed), add all the rest of the ingredients stir up like meat loaf. Patty up like slider size patties, put on wax paper sheet pan and freeze. Pull them off sheet pan and put them in zip lock bag to store in freezer. Take out as many you wish to pan fry with a little oil until cooked. You can cook right from the freezer. I have not tried from freezer, always cooking thawed.