Fish is a great lean protein choice, and this recipe makes juicy & flavorful fish. Plus it's really easy to make
There isn't much I have to say about this fish other than it's really tasty. And that it's exceptionally easy.
Some people are intimidated by fish, but you need not be with this recipe. You simply slather it will some sauce, sprinkle on bread crumbs, pour butter on top, and bake.
Voila - delicious baked fish!
The original recipe calls for mayonnaise but I don't keep that in my refrigerator because I loathe mayonnaise. {Why someone would want a sandwich to be soggy with mayo is beyond me.}
I don't hate it in things, but I much prefer an alternative like cottage cheese; see chicken salad, pimento cheese, dressing and Spinach and Crab Dip. Apparently, I like cottage cheese...
Plus, when I think of mayonnaise being baked, it makes me gag.
If you have mayonnaise and no Greek yogurt, then by all means, use it. It's not a huge amount, so it isn't too terrible for you.
However, if you have the option, use the Greek yogurt because I think it adds a little extra zing that could help offset the seafood flavor that some people are put off by.
I served mine with some roasted tomatoes and whole wheat couscous. I just roasted the tomatoes along with the fish {the roasted tomatoes recipe is for a 325°F oven, but they will be fine in a 425°F oven. Just watch them carefully, so they don't burn.}
Easy Baked Fish
Ingredients
- 1 teaspoon oil
- 1.5 lbs white fish fillets {grouper, tilapia, cod, haddock}, completely thawed if frozen
- 1 teaspoon salt
- 1 tablespoon fresh lime juice or lemon juice
- 1/4 cup plain Greek yogurt
- 1/4 teaspoon onion powder
- 1/4 teaspoon garlic powder
- 1/2 teaspoon cayenne pepper
- 1/3 cup whole wheat breadcrumbs {from about 1 slice bread}
- 4 teaspoon butter melted
- 2 tablespoon chopped fresh parsley
Instructions
- Preheat oven to 425°F. Rub a large baking dish with oil. Place fish in a single layer in the baking dish. Sprinkle fish with salt.
- Stir together the lime juice, yogurt, onion powder, garlic powder, and cayenne pepper. Spread the mixture evenly over the top of the fish.
- Sprinkle evenly with bread crumbs, and pour the melted butter over the fish.
- Bake in the preheated oven for 20 to 25 minutes, depending on thickness of fish. {Thin fish takes less time}. Fish should easily flake.
- Sprinkle with parsley and serve with extra lime or lemon slices if desired.
[showhide type="post" more_text="Click here for Nutrition Facts" less_text="Clear Nutrition Facts"]
*
[/showhide]
What to use in this recipe:
Meme
Ginny Russell says
This is good and easy, particularly if you have a crowd. But your salmon en papillote is my fav. Have you tried the en papillote recipe with other types of fish such as snapper or grouper? What adjustments would I need to make with a fish other than snapper?