Baked Fish

I love fish.  I used to be really bad at cooking it though unless it was deep fried.  I have recently conquered my issues with healthier cooked fish.  This is important because I love to fish.  if you also love to fish or know someone that does, you can really save some money on your protein budget.  Be careful though.  Know where your fish comes from if it s wild.  Here is the link to the current fish consumption advisory in Alabama.  If you want to get angry about pollution read this document.  One thing to keep in mind is that most pollutants are stored in the fat of the fish.  If you are concerned about the fat being polluted, cut it off.  Also, you should broil with a drip pan or grill the fish as it allows the fat to drip off.  Cooking alone will not remove them.

Enough with that.  On to the fish!  These were farm raised tilapia so I am not concerned about pollutants.  If your fish are frozen a trick i learned from restaurant work is to put them in a bowl in the sink.  Fill with cold water.  turn the faucet on cold on the lowest setting you can get it just above drip.  Warm water will "cook" the fish so use cold to get it defrosted.

Baked Fish
Half a stick of unsalted butter
fish filets - 2-8
half a coffee mug of olive oil
a thimble full of garlic powder, onion powder,  and kosher salt each
1 small spoon of paprika and course pepper each
a small spoonful of an herb (basil, rosemary, oregano(my preferred) etc)


First, make the sauce.  To do this put everything but the fish in a small sauce pan.  Turn the heat to medium until the butter melts.  Whisk it good.  (Note - if you don't have a whisk use a spoon)

Line a metal dish with aluminum foil.  This will make it easier to clean.  Preheat oven to 450 degrees.  Put half the sauce on the bottom of the pan.  Put the filets in the pan.  Pour the rest of the sauce on top.  cover with aluminum foil.  Bake for 10 mintues or until the fish flakes off with a fork.  Take off the top layer of aluminum foil.  Turn the oven on high broil.  Broil for 1 minute to brown the top.  I use a soft spatula to pick them up so they don't fall apart. Enjoy!