Baked Fish

Delicious flaky tender fish baked in the oven with some avocado oil is healthy and guilt free. It is easy to make and is an ideal fuss free weeknight dinner. Serve with some fries, and your favorite sauce and you will make the kids as well as the adults in the family happy! This is also a great recipe to cook with your kids. You can serve this as an appetizer or use it for other recipes. Feel free to experiment and get creative with the ingredients and flavors that you enjoy. Take a look at the ideas in the Notes section below @sarchakra

PREP TIME: 15 mins plus marinating

COOK TIME: 20 mins

YIELDS: Makes 12

Ingredients

• Fish fillet 4, cut into large pieces
• Juice of 1 Lemon
• Black pepper 4 tsp, divided
• Salt to taste
• Flour 1 cup
• Dried parsley 2 tsp
• Garlic powder 2 tsp
• Paprika 2 tsp
• Egg 1, beaten
• Breadcrumbs 2 cups
• Avocado oil

Method

• Preheat your oven to 375°F (190°C).
• Marinate the fish with salt, 2 tsp black pepper and lemon juice for 20 mins. Shake the excess liquid off the fish.
• Season the breadcrumbs with salt, 2 tsp pepper, paprika, garlic powder, and dried parsley. Mix.
• In a plate add the flour. Put the drained fish in the flour mixture to coat. Dip into the beaten egg and then roll in the breadcrumbs to fully cover. Repeat for the rest.
• Place the fish in a tray lined with parchment paper. Spray the fish with avocado oil.
• Place the tray in the preheated oven.
• Bake for approximately 12-15 minutes, or until the fish is opaque and flakes easily with a fork. The cooking time may vary depending on the thickness of the fillets, so keep an eye on them to avoid overcooking. Cook till the fish is golden.
• Serve with your favorite sauce.

Notes

Baked fish is a versatile and delicious protein that can be used in a variety of dishes. Here are a few ideas for how you can use baked fish:

Use it as a filling for soft tortillas. Top with shredded cabbage or lettuce, diced tomatoes, sliced avocado, and a drizzle of tangy sauce like chipotle mayo or cilantro-lime crema.

Serve the baked fish with crisp salad greens, cherry tomatoes, cucumbers, sliced red onions, and your favorite dressing for a light and refreshing salad. You can also add other ingredients like boiled eggs, olives, or roasted vegetables for added flavor and texture.

Spread a layer of mayonnaise or tartar sauce on a tortilla or bread slice, then top it with baked fish, lettuce, tomato slices, and any other desired toppings. Roll it up or sandwich it for a quick and satisfying meal.

Create a nutritious and filling fish bowl by layering cooked quinoa or rice as the base, and topping it with baked fish, steamed vegetables, avocado slices, pickled ginger, and a drizzle of soy sauce or sesame dressing. Customize it with your favorite toppings or sauces.

Toss the baked fish with cooked pasta, olive oil, garlic, cherry tomatoes, spinach, and grated Parmesan cheese for a simple and flavorful pasta dish. Add lemon zest and herbs like parsley or basil for a burst of freshness.

Use baked fish as an ingredient in a comforting casserole. Use it with cooked pasta, vegetables like peas or broccoli, a creamy sauce, and top it with breadcrumbs and grated cheese. Bake until golden and bubbly for a satisfying meal.

Add the baked fish to a flavorful curry sauce made with coconut milk, spices, and aromatics. Simmer gently until heated through, and serve with steamed rice or naan bread for a tasty and aromatic meal.

You can also fry the fish instead of baking.

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