Baked, Quick And Easy, Salmon or Other Fish Filet


(1) With soap and water, wash sink, hands and every object that has come into contact with raw fish, to avoid cross-contamination with salmonella or other food-borne bacteria.

(2) Adjust ingredients according to number and size of fish portions and your taste preference—using fewer or different herbs and spices or using bigger or smaller amounts of them to produce stronger, spicier or blander flavors.

(3) This dish keeps well for up to a week in the refrigerator, taste just as good when reheated as when freshly cooked and can also be eaten cold as is or added to a salad.

    1 – 4 slices of fish—rinse well in running cold water
    10 pieces of assorted vegetables—such as asparagus, broccoli florets, carrots, etc.—cleaned & trimmed, left whole or diced.

    In a bowl, mix well:
    ½ cup olive oil
    1/2  teaspoon onion powder
    ¼ teaspoon garlic powder
    ¼ teaspoon powdered ginger
    1/3 cup fresh squeezed lemon juice
    ½ teaspoon dried dill herb
    ½ teaspoon dry basil
    ½ teaspoon dry parsley
    ¼ teaspoon turmeric
    ½ teaspoon sweet red paprika
    A dash of cumin
    A dash of cayenne
    1 tablespoon Worcestershire or soy sauce (optional)
    ½ cup egg whites—beaten, added to the bowl and mixed well with rest of ingredients

      • Bathe fish and veggies in the mixture until well coated.
      • Heat oven to 400 degrees.
      • Coat liberally with olive oil a Pyrex or other non-toxic baking dish large enough to accommodate fish and veggies without crowding.
      • Remove fish and veggies from bowl and arrange them in baking dish, taking care none of them touch the sides.
      • Pour leftover mixture from the bowl over them.
      • Bake for 5 minutes then baste with the oil mixture (add more olive oil if needed).
      • Turn oven down to 375 degrees, bake another 5 minutes and baste again.
      • Keep basting and checking fish frequently to prevent over-cooking.
      • Remove fish as soon as it is flaky and without raw (pink) areas. If vegetables are not done, take only the fish slices out of the oven, place them in a covered dish and return vegetables to the oven until they are baked to a crunchy, al dente consistency.
      • Remove from oven and serve with the fish. Adding a side dish of rice, mashed potatoes and pasta helps sop up the herbed oil sauce.

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