Oven Baked Fish Recipes

Trout is available all through the year from grocery stores or fishmongers and you can get it frozen or fresh, as whole fish, steaks, or filets, and also in cold-smoked or hot-smoked varieties. This type of fish is low in fat; actually trout is three times lower in fat than salmon, which is perhaps something that many people do not realize. It is also low in calories and high in calcium, selenium, omega-3, vitamin A, and vitamin B. Trout is easy and fast to cook and a versatile fish to work with.

Trout is great for grilling or roasting and, in the following baked trout recipe, this tasty freshwater fish is flavored with garlic, lemon, and parsley and moistened with butter before being baked to perfection. Other herbs which complement the flavor of trout are dill, tarragon, basil, thyme, and rosemary, so feel free to mix and match. You can use lime juice rather than lemon juice if you prefer. The first time you make this baked trout recipe you might prefer to use the suggested seasonings and flavors but when you make it the next time you might want to change a couple of things, just to see how the flavor compares.

This is one of the nicest baked fish recipes to use for trout, although it is equally suitable for salmon steaks. Salmon and trout are close relatives and can be switched in many baked trout or baked salmon recipes. You can use trout filets for this recipe instead of the steaks, if you prefer, or even small whole trout. If you want to use whole fish, make sure you season inside and outside. Trout does have a great flavor of its own but if you are going to add seasonings make sure you use enough and if you are going to rub oil or melted butter on to the fish, you will need enough to coat the whole surface.

Lean fish like plaice, haddock, and cod contain less fat than oily fish like herring or salmon. Oven baked fish recipes for lean fish usually advise you to protect the lean flesh while the fish cooks and there are different ways to do this.

You can cook whitefish in some kind of liquid, perhaps adding some to the baking dish. Choose from water, stock, wine, citrus juice, butter, oil, or milk. You can also add chopped veggies or herbs. Other ways to protect the lean flesh are by coating the fish in breadcrumbs or flour before you bake it, or stuffing the fish.

Fish Baked in Aluminum Foil

Baking fish wrapped in aluminum foil is an effective cooking method. Not only will the aluminum foil-wrapped fish be able to steam, which means the moisture cannot escape, but it also cuts down on cleanup time since you should not have a messy pan at the end of the cooking time unless the foil leaks.

If you want to try this yourself, preheat the oven to 400 degrees F and grease some foil using butter or oil. Season your fish with salt and pepper and add it to the foil, along with herbs, lemon juice, and whatever else you like.

Fold up the foil and scrunch it closed. Cook it until the flesh is firm and white. You can bake fish filets, steaks, or even whole fish in foil. You will need to open the foil to check if the fish is done. Be careful when doing this because steam will come out of the foil packets and it can be very hot.

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If you are consciously trying to eat a more healthy diet you might want to consider adding more fish to your dietary regime.

The seas offer a variety of fish to accommodate any pallet. You can also find a good variety of fish at a fish farm. Whether you chose fresh caught ocean fish or farm caught fish you will find a delectable dish that will not blow your calorie, carbohydrate, or fat count. The most healthy preparation method by far is baked fish. It is desirable to use a spray oil such as canola spray to prepare your pan verses butter or other cooking oils. This will significantly reduce consumption of trans fat and polyunsaturated fats.

Avoid batters or breading as this contains excessive carbohydrates. Season your fish sparingly using fresh herbs and spice or Mrs. Dash. For a delectable dinner that is carbohydrate and low fat, high in fiber and healthy nutrients, serve your fish over a bed of wild rice. Add a fresh salad containing dark rich green leafy lettuce, such as Romaine, Bib, or Buttercup. Toss in an assortment of fresh healthy raw vegetables such as; chopped zucchini, cucumbers, radishes, snow peas, bell pepper, mushrooms, and tomato. Spritz your low fat dressing onto your salad just giving it a light seasoning, but not drenched.

From a Nutritional and environmental outlook farm raised fish are by far more inferior to their wild kin. This is due in part to their environment. For example, farm raised fish are saturated with antibiotics and exposed to more powerful insect killers than their counterparts. Additionally, farm raised salmon are given a special salmon color dye in their food. Without this dye the salmon flesh would be an unappealing grey color.

Further, environmental concerns regarding farm raised salmon are paramount. Sea lice are of utmost concern environmentally. It has now been established that ninety-five percent of juvenile wild salmon die because of the sea lice from aqua farms. Lastly, FDA data on the nutritional content of aqua farm compared to wild salmon illustrate that: Fat content of farmed salmon is excessively high--30-35% by weight. Further, wild salmon have a 20% higher protein content and a 20% lower fat content than their captive counterparts.

Moreover, aqua farmed fish have a larger amount of pro-inflammatory omega 6 fats than wild fish. Although the nutritional value of aqua farmed fish is deficient in nutritional value it is still better for you and has more omega 3 fatty acids; albeit not as much as its wild counterpart, it still offers a better nutritional value overall than beef, pork and in some cases chicken.

Simple rule of thumb, baked is healthier than fried. This in fact is a rule of thumb for all meats and fish. Grilled is also better than fried. For healthy fiber rich vegetables, raw is always better for you hands down. The healthiest fish choice by far is Albacore Tuna, Arctic Char, Atlantic Mackerel, Rainbow Trout, Sable Fish/Black Cod, Sardines, and Wild Alaska Salmon. All of these fish are high in heart-healthy omega 3 and low in contaminants.

Fish Baked in Foil - Wrapping fish in foil is a great way to make oven baked fish recipes which are not in danger of drying out. You can choose from many types of fish for these tasty recipes.

Fish Baked without Foil - Naturally oily fish like salmon or herring can be baked as they are, or you can add some moisture in the form of butter, wine, water, or another liquid. You might like to make a breadcrumb topping or smother the fish in cheese or finely diced vegetables.

Baked Whole Round Fish - You can bake a gray mullet, sea bass, or similar round fish in the oven. Cut some diagonal slits in the fish first to encourage it to cook evenly and keep its shape. It is a good idea to season the fish inside and outside with salt and pepper and brush it with melted butter. Herbs and lemon juice also enhance the flavor.

Baked Fish Filets - There are various cooking methods for fish filets but oven baking is especially easy and you can choose from many oven baked fish recipes for your fish filets.

Baked Fish Steaks - Fish steaks are very similar to fish filets and you can usually substitute one for the other when making an oven baked fish recipe.

Stuffed Fish - You can stuff a whole fish with a breadcrumb stuffing or with herbs and lemon slices or you can make rollups using fish filets and toothpicks to hold them together. Some oven baked fish recipes will advise you to baste the fish during cooking, using the butter and fish juices, to make sure it stays moist.