Baked Fish Recipes

salmon-heart-healthy-diet

Welcome to Baked Fish Recipes. The links below will provide you with some great healthy fish recipes.

Different types of fish carry a variety of valuable fat soluble nutrients and as shown below there are a variety of fish to choose from.

The deep, cold water fish will provide you with valuable omega 3 while the shell fish options will supply you with zinc. Do you know why Oysters are consider an aphrodesiac? They carry zinc and zinc supports testosterone!

Who needs Viagra? What you really need is lobster!

Try to consume a cold water fatty fish 1-2 times per week as a part of your heart healthy diet.

  • Wild Salmon
  • Halibut
  • Cod
  • Mahi
  • Sole
  • Mackeral
  • Herring
  • Anchovy
  • Mussels
  • Shrimp
  • Crab
  • Lobster
  • Langastino-Craw Fish
  • Oysters
  • Clams

If you have not acquired a palate for fish, I suggest you begin with something mild such as Cod, Mahi or Sole and use a lot of butter! Mahi is my personal mild favorite. It is a bit like eating a very moist chicken!

Heavy metals can be a valid concern. Your rule of thumb is easy. The larger the fish, the higher propensity to heavy metal toxicity. when identifying the larger fish, think Tuna, Shark, Swordfish/Marlin.

I was never a fish eater unless it was breaded, deep fried shrimp with dipping sauce. I now consume Wild Salmon 1-2 times per week and enjoy it very much.



Great Salmon Recipes

When choosing Salmon for your baked fish recipes, be sure to choose Wild Caught Salmon. This ensures that your fish is free of bacteria and has fed on its natural diet. Atlantic Salmon is farmed, fed a soy based "chow", contains high amounts of bacteria and threatens natural habitats. The Wild Caught Salmon contains the ever so important Omega 3 fatty acids which reduce inflammation in the body.

I have included some of my own Salmon recipes for your enjoyment. Some enjoy their fish just lightly baked or poached providing a moist consistency. Personally, I enjoy my baked fished recipes on the well done side so adjust to your personal taste.


Dill Baked Salmon

  • 1 lb. Wild Salmon
  • 4 Tbs. Butter
  • 4 Tbs. Chopped Fresh Dill or 2 Tbs. Dry
  • 2 Tbs. Fresh Chopped Garlic
  • Juice of 1 Lemon

Directions:

Heat oven to 350 degrees. In small sauce pan, melt butter, add remaining ingredients.

Rinse salmon, pat dry and put into either a loaf pan or smaller casserole dish. You want everything tight in your dish to "Poach" the fish in the dill butter mixture.

Pour mixture over salmon and bake 20-40 minutes until your desired wellness. Baked Fish Recipes:Serves 2

This is a Phase I recipe

If you are on Phase II Quinoa is a nice side dish for baked fish recipes.


Ginger Dijon Salmon

  • 1 lb. Wild Salmon
  • 4 Tbs. Butter
  • 2 Tbs. Chopped Fresh Ginger or 1 Tbs. Dry
  • 2 Tbs. Fresh Chopped Garlic
  • 1 Tbs. Dijon Mustard
  • 1 Tbs. Capers
  • 2 Tbs. Extra Virgin Olive Oil
  • Pinch of Sea Salt & Pepper
  • Juice of 1 Lemon

Preheat oven to 350 degrees

In small sauce pan melt butter, add EVOO followed by Dijon and Ginger. Stir slowly on low heat until the ingredients combine into a creamy sauce. Pour sauce into small food processor or blender and add salt and pepper, capers and garlic. Blend this mixture until capers and garlic are ground into small particles.

Pour half of the sauce over salmon and bake at 350 for 30 minutes. Serve with remaining heated sauce poured over top. This is my husband's personal favorite of the baked fish recipes.

This is a Phase I recipe


Prosciutto Wrapped Salmon

Ingredients:

  • 4 Salmon Fillets, skin removed
  • 1/4 Cup Dijon Mustard
  • 4 Thin Slices Prosciutto
  • Salt & Pepper to taste

Directions:

Preheat oven to 375 F. Season the salmon fillets to taste with salt and pepper. Spread some mustard on each fillet. Tightly roll each fillet in a slice of prosciutto. The ends of the salmon will protrude beyond the prosciutto. Place on a baking pan, seam side down. Bake for 15-20 minutes.

This is one of the most searched baked fish recipes I've encountered.

This is a Phase I recipe


Baked Fish Recipes


baked-fish-recipes

Sole with Paprika Butter

Ingredients:

  • 1 lb. Dover Sole
  • (Mahi, Flounder and *Tilapia can also be used but be careful with the *farmed fish. Wild caught is always your best option.)
  • 4 Tbs. Butter
  • 1 Tbs. Hungarian Paprika
  • (regular paprika will do)
  • 1 Tsp. Sea Salt

(The Photo to the right is Mahi, steamed broccoli and sweet potato fries. A perfect Phase II dinner!)

Directions:

Rinse Sole in cold water, pat dry and place in baking dish so fish fits snugly. You want the fish to poach nicely in the butter sauce. Sprinkle salt on fish.

I decided to try this recipe with Wild Mahi fillets and decided this is my new favorite of the baked fish recipes. The photo above is of the Mahi with Sweet Potato fries and broccoli. I should have photographed it as a fillet but I like to add the left over butter to my fish and I can obtain a more even covering by chopping it! My husband grew up with this recipe and his Mother used Flounder which we don't have access to. He thought the Mahi closest to the Flounder he remembers and I enjoy the mild taste and texture of Mahi.

In small sauce pan, melt butter and add paprika pour over fish and bake at 350 for 20 minutes.

This is a Phase I recipe



baked-fish-recipes

Cilantro-Lime Mahi & Guacamole

Ingredients-Mahi:

  • 4-4oz. Mahi Fillets
  • 3/4 Bunch of Cilantro, Minced
  • 1 Cube Butter
  • 1 Tbs. Minced Garlic
  • 1 Lime, Juiced and Zested
  • 1/2 Tsp. Sea Salt

Directions:Place Mahi Fillets in shallow baking dish. Preheat oven to 400 F. In small sauce pan, melt butter and add garlic, lime juice and zest, salt and about 2/3 of the Cilantro. Simmer for about 5 min. on low heat, pour mixture over Mahi Fillets. Bake for approximately 15 min., turn oven to broil and remove fish. Baste the fish with butter and return to oven to broil for 5 minutes to brown top of baked fish.

Ingredients-Guacamole:

  • 4 Avocados
  • 1/4 Bunch of Cilantro, Minced
  • 1 Lime, Juiced
  • 1 Tsp. Ground Cumin
  • 2 Tsp. Garlic Salt
  • 1 Tbs. Dry Minced Onions
  • 1 Tsp. Chili Powder
  • 1 Tsp. Crushed Red Pepper Flakes
  • 1 Tsp. Onion Powder

Directions:

Chop avocados, do not mash. Add remaining ingredients and allow to chill in refrigerator. This recipe is best when allowed to season for 2 hours or more. Top fish with Guacamole and serve.

This is a Phase I recipe.



baked-fish-recipes

Macadamia Crusted Mahi-Mahi

Ingredients:

  • 4 Mahi Fillets
  • 1 Cup Dry Roasted Macadamia Nuts with Salt
  • 1/2 Cup Parmesan Cheese Grated Fine
  • 1/4 Cup Butter
  • 2 Tbs. Minced Garlic
  • 1/4 Cup Coconut Milk
  • 1/2 Tsp. Sea Salt

Directions:

Place Mahi in baking dish and brush with coconut milk and sea salt. In separate bowl combine mac nuts, parmesan cheese and garlic, mix thoroughly.

Cover Mahi with nut mixture and pat down. Pour melted butter over top and bake for 15 minutes. Allow to cool for 10 minutes and serve.

This is a Phase II recipe.

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