Baked fish

Baked fish is easy — and it is so good for you too! Fish is a high protein food that is rich in omega-3 fatty acids. Protein supports muscle growth and is needed for almost every bodily function. Omega-3 fatty acids are polyunsaturated fats that are considered essential nutrients, meaning we need to get them from the foods we eat. They promote both heart and brain health.

Versatile and easy to prepare, these three simple baked fish recipes pair with a variety of side dishes like whole grains like quinoa, roasted vegetables like carrots or a fruit and veggie packed fresh salad. Enjoy!

Baked fish

Ingredients:

• Nonstick cooking spray
• 1 pound fish fillets (whitefish, trout, or tilapia)
• 1 onion, sliced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 tsp vegetable oil
• 1/4 tsp lemon pepper seasoning (optional)

Instructions:

• Preheat oven to 350 °F.
• Place about a 12-inch piece of foil on the counter and coat the foil with nonstick cooking spray.
• Place the fillets in the middle of the foil. If the fillets have skin, place skin side down.
• Spread the onions, salt, pepper and oil on top of the fillets. If using lemon pepper seasoning, add that too.
• Fold the foil over the fish to wrap it. Place foil pouch on a baking sheet, and place it in the oven.
• Bake the fish for 15 to 20 minutes until the fish is flaky when tested with a fork.
• Divide into four portions and serve. Makes 4 servings.

Recipe adapted from myplate.gov.

Baked trout

Ingredients:

• 2 pounds trout fillets, cut into six pieces (or other fish)
• 3 tbs lime juice (about 2-3 limes)
• 1 medium tomato, chopped
• 1/2 medium onion, chopped
• 3 tbs cilantro, chopped
• 1/2 tsp olive oil (or cooking oil of choice)
• 1/4 tsp black pepper
• 1/4 tsp salt
• Red pepper (1/4 tsp, optional)

Instructions:

• Wash hands with soap and water and preheat oven to 350 °F.
• Pat fish dry and place in baking dish.
• In a separate dish, mix remaining ingredients together and pour over fish.
• Bake for 15 to 20 minutes or until fork-tender. Makes 6 servings.

Recipe adapted from myplate.gov.

Baked fish and vegetables

Ingredients:

• 4 white fish fillets (frozen, or cod or perch 4 oz each)
• 2 cups frozen mixed vegetables (or other vegetables you have on hand)
• 1 small onion (diced)
• 1 tsp lemon juice (or fresh lemon, sliced thin)
• 1 tbs parsley flakes, dried (or fresh, chopped)
• Lemon zest (optional)
• Aluminum foil (10x12 inches square)

Instructions:

• Wash hands with soap and water preheat oven to 450 °F.
• Separate and place fish fillets in center of each tin foil square.
• Combine vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
• Sprinkle with lemon juice, top with lemon slices or add lemon zest. Top with parsley or other herbs if desired.
• Fold ends of tin foil together to form leak-proof seal.
• Bake for 20 minutes then serve. Refrigerate leftovers. Makes 4 servings.

Recipe adapted from myplate.gov.

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