Baked fish recipes?

I’m looking for a few healthier alternatives to the hot grease bath. Anybody care to share their recipes for some good baked fish?

My favorite recipe, I created it myself.

All you need is fish fillets (works good with panfish and walleye)

A box of stove top dressing

Chicken stock (or water if you want to go real healthy)

Small can of cream of mushroom, celery, or chicken soup. I like mushroom myself.

Grab a baking dish and put about 1/4 of the stuffing mix (the breadcrumb part) on the bottom, just enough to cover the bottom of the pan.

Layer your fish (patted dry with paper towels)on top the dry mix, can do one layer or several.

Put the remaining stuffing mix, the seasoning packet(if it has one), and the can of soup in a bowel and mix with a spoon. Add chicken stock (or water) slowly until it gets wet(you dont want it dripping wet, but you dont want it dry either). Put that on top of the fish and bake at 375 until fish is cooked and the stuffing on top is brown, usually about 10-15 minutes.

It is fantastic, my favorite way to eat fish if I dont feel like getting out the fryer. Also a good alternative to fried fish at a “fish fry”, for the people who dont want fried.

It’s Baked but I’m not sure how healthy

Place filets into a glass baking dish.
Season filets to your liking.
We sprinkle with Lawry’s, Tony Chachere’s Creole for heat, and some garlic powder.
Cut pads out of butter and layer top, we like real butter! This is the unhealthy part I guess

Cook uncovered at 350degrees for 25 to 30 minutes.
Depending on the thickness of filets, sometimes we go longer.
I like my fish to be flaky but still on the done side.

This is basic, quick and easy for a start.

I hardly fry fish anymore baking them is as easy and less smell. Last night I baked some crappie. here is what i did. Spayed a 9×12 glass caserole dish with pam olive oil spray. Layered the bottom with the crappie. Then covered the fish with a bag of green Giant Basil vegetable medley veggies. There is a season sauce with the veggies that added a great flavor to the fish. After about 20 min of baking the fish I mixed everything up and baked it for 10 min. or so longer.

I crush about 1/2 sleeve of saltines (use wheat for more complex carbs).

Throw in a dash of garlic powder, a pinch of pepper, 1/2 tsp of salt, then mix in 1/2 cup of powdered parmesan cheese.

Coat the fillets in a mix of Olive oil and lemon juice (mix this well). Then dip in the cracker mix.

Put on a greased cookie pan and bake at 350 for 20 minutes.

I use this for Walleyes or boneless chicken breasts. You may have to make more of the dry mix depending on how much you make.

This is one of my favorite ways to make panfish and (in my opinion) the only way to make fresh walleye. Panfish work best when you cut off the belly meat and use the backstrap only.

Preheat oven as hot as it will go. Mine tops out at 550 and works well. Overcooked fish is dry and bland, so the key to baking is hot and fast. Add 1-2 T butter and 2 cloves crushed garlic to a 12×12 casserole dish and put in oven until the butter has melted (not burned) and the garlic is starting to cook (abt 5 minutes). Remove the dish from the oven. Dry the fillets and coat on top and bottom with the melted butter/garlic. Arrange in one layer on the dish. Sprinkle with salt, pepper, and dill until well coated. Cook at max temp until the fish is almost done (about 5 minutes). It will just be starting to flake, and will continue cooking after you pull it out of the oven.

I serve it with a garlic/dill/lemon sauce.
Mix 1/4 cup of mayo and 1/2 cup plain yogurt (or sour cream + a splash of milk). Add 2 t dill, 2 crushed garlic clove, 1/2 t salt, 1/2 t sugar, and 1 T fresh lemon juice. Mix well. Sauce is best if made a few hours ahead of time.

Put a little olive oil on a piece of alum foil.Put fish on foil then flip to oil the other side.Spice to taste,garlic pepper for me.Add red onion,red pepper,lemon slices.Mushrooms and what ever you like.Squeeze some lemon juice over the pile.Close the foil.I usually cook on the grille outside,but sure it would work in the oven.Cook till meat flakes apart.About 12 minutes on the grille.

2 walleye fillets (about 2 pounds)
1/2 cup chopped green onion
1/2 cup chopped green pepper
2 tablespoons butter
1 small bag of frozen cooked small shrimp
1 jar sliced pimiento drained
3 teaspoons lemon juice divided
1/2 teaspoon salt
1/4 teaspoon thyme
1/4 teaspoon sugar
1/8 teaspoon garlic powder
1/4 teaspoon cayenne
1 tablespoon melted butter

butter a 9 X 13 glass baking dish.
place 1 fillet in dish

in med skillet on med heat saute green onion , green pepper in butter till tender, stir in shrimp, pimiento, 2 teaspoons of lemon juice, salt, thyme, garlic, sugar, cayenne.
mound filling on fillet in pan.
cut a slit in the remaining fillet to within 1″ of the ends and place on top of filling ( filling should show through center slit)
brush with melted butter and lemon juice, sprinkle with paprika
bake at 350 F for 30-35 minutes until fish flakes easily

serve with rice

Has anyone tried the shore lunch baked style? I bought a pack a couple months ago looking for a quicker/healthier option than taking out the deep fryer.

Crush Cheese Nip crackers in a bag with rolling pin. Dip the dry fillets in any kind of oil or butter,then roll in crumb mixture and put in PAM sprayed baking dish. Bake at 400* for 15 min or until fish flakes with fork. Sprinkle with a little Parmesan cheese just before eating.

fillets of choice. Spray with olive oil spray. Mix Italian bread crumbs with salt; pepper, garlic powder, and parmesan cheese. Bake 10-12 min at 350

This is pretty timely – tried something new tonight for an alternative to the always tasty beer batter fried walleye we were serving for our friends.
I saw this recipe and decided to give it a try on a couple of walleye fillets and some precooked shrimp we had in the freezer. It has to be the easiest recipe ever and got rave reviews at the dinner table tonight.
* Aluminum foil with a light spray of non-stick olive oil
* Favorite salsa to the heat of your liking dabbed on fillets
* Fold aluminum foil over and roll the edges to seal – I put the ‘package’ on a cookie sheet to protect the oven.
* Cook 15 minutes at 350*
* Open foil and sprinkle shredded cheese of your choice on the fillets (we mixed mozzarella and cheddar)
* Back into oven to melt the cheese
* Ready to eat!
barc

coat each fillet with a thin layer of real mayo, roll in 1/2 bread crumbs 1/2 parm cheese and some pepper, put on pan into screaming hot oven. Pull out when edges of fillets are brown. The mayo cooks out, you are left with awesome fish. I like the dill idea, I’ll add that to the coating too.

I do a lot of baked fish with my diet and usually go with the following:
-turn oven on 375-400 degrees
-coat glass baking dish with extra virgin olive oil
-lay dried fillets skin side down
-squeeze lemon over all fillets
-add ground pepper, red pepper, dill weed and any other seasoning you prefer.
put in the over for 12-15 minutes or until the meat flakes. Serve with a choice of veggie and put the fish on a bed of brown rice and you have a low fat high protein meal that I eat atleast once a week. Also works with baked chicken breast as well.

Not baked, but recipes we use that are somewhat healthier:

-Cedar or maple plank grilled: you can just salt and papper them and grill them on high for 20min or so on 1/4″ planks. I like a recipe where you mix equal parts dijon mustard and brown sugar and spead a thin layer on top, then salt and papper how you like it. Skin side down, no need to flip. The smokey flavor from the wood makes it nice.

-I also do a “steamed” recipe quite often: line a pan with 1/4″ lemon or lime slices and add water that doesn’t go over the tops of the slices. Place fish on top seasoned how you like it. I usually add a shot of some booze to lower the boiling point and add flavor (lime slices with tequila is nice). Cover pan, heat high till it boils, then simmer about 15-20min. Make sure the water doesn’t dry up! You aren’t boiling the fish so it doesn’t strip out the taste, but you are steaming it so it is healthy.

One I came up with years ago. Take fresh bread and put in a food processer. Make enough crumbs for about 2 cups, aboout 1/2 cup of diced dill pickle, 2 tablespoons of melted butter or margarine and 3 tablespoons of sauteed chopped onion, salt and pepper to taste. Use any fish, make a layer of fish and then the dressing and another layer of fish and bake at 375 for 20 to 25 min. or til done, in a covered baking dish. Spray dish with non stick spray first and season fish with salt and pepper.
You’d be surprised as to how good this tastes. My husband just loved it and I tried it the other nite when I had some friends in. It was gobbled up.

A recipe that I made up myself:
Use walleye, or any other white meat fish. (Perch, striped bass, etc.)
1) Take the top off a broiler pan.
2) Pour some white cooking wine and water in the bottom of the pan.
3) Spray PAM or other cooking oil onto the top of the broiler pan.
4) Lay fish on the pan so that the fillets are bunched together.
5) Heavily season with Lawry’s Season Salt, lemon pepper, sweet basil, or a mix of your own.
6) Take several oranges and a few lemons and slice them with the skins on.
7) Layer the oranges and lemons over the fish so that the citrus slices overlap & completely cover the fish.
8) Place tin foil over the entire pan.
Bake at 375 for about 20-25 minutes, or until fish is opaque.

This recipe uses the citrus to eliminate any objectional fishy taste, either due to a stronger flavored fish, a saltwater fish, etc. The fish will actually end up steamed, and will be very light and delicate when done. It is an excellent table presentation too. Bring the entire covered broiler pan to the table, and uncover in front of your guests. The colors of the citrus layered over the fish is awesome. I don’t eat the citrus, but scrape it off to the side, but I guess you could eat it if you’d like.