Good low-fat recipe for baked fish?

I love using tinfoil to bake fish. Just place a piece of fish, a slice of onion, and a few slices of whatever fresh veggies you have around the house on a piece of foil. Squeeze a lemon over it, sprinkle with some herbs and spices, then bring both sides of the foil up and pinch them together (like a sealed tinfoil tent). Bake in the oven and you have a tender, moist, low fat meal.

http://www.cooks.com/rec/view/0,1818,148189-235200,00.html
http://www.ehow.com/how_2305134_cook-fish-foil.html
http://www.ehow.com/how_2261711_foil-baked-fish-vegetables.html

If the fish is really fresh, it shouldn’t be a problem. Sauces can be very useful to disguise fish of lower quality, but for fresh fish, I like halibut or salmon baked, and you can just use a tiny bit of olive oil (like a teaspoon) drizzled over the top, then salt, pepper & lemon. Or another seasoning alternative is there are great rubs for fish on the market now (like the Tom Douglas “Rub with Love” line), or cajun seasoning…doesn’t really matter. Season lightly, and bake in a very hot oven (450 degrees), for around 10 minutes. This timing is for fish filets or steaks that are around ¾ – 1¼ inch thick. Don’t overcook, or the fish will be dry, instead of melt-in-your-mouth moist. If you have thinner pieces, adjust the cooking time down a bit. Hope that sounds good to you, and good luck!

What kind of fish?

My favorite way to bake salmon is to slather it generously with pesto and then pop it in the oven. 15 minutes later or so, delicious fish!

Spread the fillets with a very thin layer of Tahini (Tehina) and sprinkle sesame seeds on top.

Why bake when you can broil? Broiler heat locks in moisture and requires no fat except for a little olive oil drizzeled over the top if you’d like. For me I like to stick with just lemon juice over the top and some seasoning. Works for almost any fish type.

If I might suggest one other thing, try boiling (boil not broiling) monkfish with some caraway seed, celery and some garlic. Just boil until the fish rises to the top. Maybe 3–5 minutes. It might be the best fish you’ve ever tasted.

I like catfish fillets, baked in a covered dish. Just lightly oil the dish, even PAM is fine. Maybe 30 minutes @350F.

Add lemon, tomato slices, wine, salt, pepper, onion to taste. But I like them baked plain, with lemon added later.

My Honor!.

Sweet Potato Puree and Spinach with Roasted Gindara

Sweet potato rich in Vitamin C,E,A,and Zinc. Choose sweet potatoes with the darkest color because it’s rich in antioxydan level. Also choose fresh water kind of fish if you’re about to avoid fat. Fresh water fish contain less fat but lack of essential fat acid.

Ingredients:
-1000g of sweet potato,pull out its skin and cut it in to dice shape.
-175g of young spinach,shredded
-2 tbsp extra virgin olive oil
-1 tbsp of dried red chili,shredded in to powder-like texture
-4 slices of (@ 150g) gindara fillet
-some salt and black pepper powder
-a lemon or lime (only take the liquid) for serving.

How to cook:
-Steam sweet potatoes for 10–15 minutes or until it’s soften. Put away from fire and move all of it into a bowl. Crush it while it’s still hot.
-Put spinach,salt,pepper,and olive oil. Stir and mix it all. If potatoes still hot,spinach can be cooked inside the mixture. Close the bowl and keep it warm.
-Meanwhile,mix some salt with dried chili,and spread it on only one surface of each fish fillets
-Heat up the pan,then cook the fish,spread dried chili on its bare surface. Cook for 8–10 minutes without turn over its side or until it’s fully cooked. Serve fish on the top of your potato puree and spray some liquid of lemon.

For 4 portion
Preparation: 15 minutes
Cooking: 15 minutes.

I hope you like this recipe (sorry if this recipe a bit complicated).

This is really good, and sounds really weird:
Wrap each individual slice of fish, with a slice of lemon and a little butter, in aluminum foil.
Put it in the dish washer for a full cycle. (no soap, silly)
Turns out perfect!

Soak fish in saki, a bit of soy sauce, ginger. Then bake—not too long. Delish and no added anything bad.

@filmfann, you get the Surpriso-Fish award for that one. Wouldn’t that method be something like poaching?—although it must use a disproportionate amount of water for the purpose.

I’d love to try it just to see what happens, but I don’t own a dishwasher. Don’t trust the things. I want to see the dishes getting clean, so—hand-washing for me.

@Jeruba I am a hand washer too. I find it relaxing. When we bought our new house, my wife was thrilled that we finally had a dish washer. Funny thing is that she hasn’t used it yet. She is used to my doing the dishes.

This is my favorite recipe for fish, it is so tasty!!!

http://imgur.com/0OUUr

have a look there is a pic and everything, it calls for a whole fish but I do it with fillets

Well, tonight I used a variation on this recipe—which might not be exactly low fat, but there’s no butter in it.

I’ll be coming back here to try the aluminum foil method, the marinated versions, and several more. Thank you all so much!

@lilikoi, I hadn’t bought it yet, so I was going to shop for a specific recipe. I actually did the linked one with orange roughy because I couldn’t get haddock. The flavorful additions meant that the blandness of the fish didn’t matter. It was delicious and was pronounced a success by my family. My variant included the addition of sauteed fresh mushrooms to the concentrated mushroom soup.

Hi Jeruba,

Guess I’m too late for your dinner tonight :)

For next time: This is a sort of greek type recipe because of the garlic, but it’s really tasty and healthy. I’m a bit of a garlic freak so if you aren’t then cut it back a bit. I used 1 large clove.

Baked Fish Fillets (serves 4)

Ingredients:

4 flounder fillets, 6 oz. each (or other whitefish variety)
1 tablespoon extra-virgin olive oil
2 tablespoons white wine
chopped fresh garlic (to taste)
chopped parsley (to taste)
fresh lemon juice (to taste)
salt and pepper (to taste)
lemon wedge (to garnish)

Directions
1 Preheat oven to 350 degrees F.
2 Spray a baking dish with non-stick cooking spray. (or line with non stick baking paper)
3 Arrange fish in dish and add combined oil, wine, garlic, parsley, lemon juice, and salt and pepper.
4 Bake for 10–15 minutes, or until the fish flakes easily.

Serve with fresh lemon wedges

* I added some dried Tarragon to the parsley, it was lovely & moist, I also squeezed extra lemon over at the end. Also don’t place dish on top oven rack if too close to the element, place in middle rack.

For great recipes with ratings go to www.recipezaar.com

Enjoy! :)

That sounds great, @octopussy! Thank you. I prefer garlic at a mild level, but the rest of my family will double and quadruple what a recipe calls for. I think they would like this. Now I am all set for many next times!

Pour a half can of sprite or 7up into the baking dish and steam it as it bakes. Then just season to taste and enjoy. I sometimes slice some citrus and lay it over the fish.