How to Cook Fish in Oven

In this How to Cook Fish in Oven article we teach you about fish safety, fish cooking, fish recipes and everything else you need to know!

How to Cook Fish in Oven – Fish cooking Safety – Especially for Seafood

• The Food and Drug Administration recommends cooking most seafood to an internal temperature of 145°F (63°C) for 15 seconds. A meat thermometer is the best way to determine if fish and shellfish are safely cooked.

• How to Cook Fish in Oven – If you are cooking whole fish, steaks and filets, measure the fish at its thickest part. For every inch of thickness, cook ten minutes. If less than an inch, shorten the cooking time accordingly. There are also ways to visually assess cooking. For fish, insert the tip of a sharp knife into the flesh and pull aside. The center should have flakes that are beginning to separate. Let the fish stand three to four minutes to finish cooking and check at the thickest part of the fish.

   

• When preparing shrimp, lobster and scallops, check color. Shrimp and lobster turn red and the flesh becomes white. Scallops become a milk white color and firm. The shells of clams, mussels and oysters, open when they are done. Throw out those that stay closed.

   

• Purchase shellfish carefully. Buy raw oysters, clams and mussels only from reputable sources. If in doubt, ask to see the shipper's tag or check the shipper number on the container. Keep live shellfish alive until ready to prepare. Refrigerate live shellfish properly. Live clams, mussels and oysters should be stored under well- ventilated refrigeration, not in air- tight bags or containers.

How to Cook Fish in Oven – The Health Benefits of Fish

Fish is an excellent source of Omega-3 fatty acids, a fatty acid that our body cannot produce on its own. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Good fish choices for Omega-3’s include salmon, tuna (canned light), trout, sardines, sea bass, oysters, crab, perch, shrimp, and cod.

Fish is low-fat and is a good quality protein, filled with vitamins like riboflavin (Vitamin B2), which aids the body in the metabolism of amino acids, fatty acids, and carbohydrates and Vitamin D, which aids calcium absorption to help prevent osteoporosis. Fish is also rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, potassium (a mineral needed for muscles, nerves, and fluid balance in the body), iodine, and magnesium. When people substitute meat for fish, they decrease their intake of these essential vitamins, minerals, and Omega-3 fatty acids.

Numerous studies show that Omega-3 fatty acids:

• decrease heart disease

• reduce blood pressure

• help prevent arthritis

• help prevent abnormal heart rhythms

• promote healthy brain function

How to Cook Fish in Oven – The Basics of Cooking Fish

Fish is the original “fast food.” In general, the cooking time for fish is 10 minutes for every inch of thickness – whether you bake, poach, broil, or grill.

How to Cook Fish in Oven – For frozen, unthawed fish, double the cooking time to 20 minutes for every inch.

To test for doneness, slip the point of a sharp knife into the thickest part of the fish and pull aside. If flakes begin to separate, the fish is probably done. Remove fish from heat and let it stand 3 to 4 minutes to finish cooking.

• Bake – Cook fish in a preheated oven at 400 degrees Fahrenheit or 204 Celsius until just tender. When fish becomes opaque, it is ready to eat. Cook approximately 12 to 15 minutes.

• Poach – Simmer fish steaks and filets in liquid (just barely enough to cover the top of the fish) in a covered skillet. Try poaching in broth, water, juice, or milk. Cook approximately 10 minutes.

• Broil/grill  Marinate fish or brush with a little olive oil before and during cooking to keep fish moist. Cook approximately 10 to 15 minutes. The approximate temperature is 400 degrees (when I barbeque I pretty much do it by instinct).

• Microwave  Arrange filets with thicker parts pointing outward in a microwave-safe dish and cover. Cook approximately 3 minutes or until opaque.

• What is Opaque?
  When fish is opaque, it is no longer clear. This means that no light can pass through it. Opaque fish looks dull instead of shiny.

How to Cook Fish in Oven – With the Oven Broiler

This recipe is for Baked Halibut But it will work with most other fish as well. I cooked this exact recipe with Tilapia and it was great.

How to Cook Fish in Oven – Broiled Halibut with Tangy Yogurt Sauce

Fresh halibut is broiled with a garlic and lemon yogurt sauce for a simple and elegant entree, i.e. Serve alongside steamed broccoli and rice for a healthy dinner.

How to Cook Fish in Oven – Baked Halibut Ingredients

• 2 cups plain yogurt

• 1/4 cup lemon juice

• 1 clove large garlic, crushed

• 1/2 teaspoon salt

• 1/4 teaspoon ground black pepper

• 2 (6-ounce) halibut filets

How to Cook Fish in Oven – Baked Halibut Instructions

1) Preheat broiler to 400.

2) Combine yogurt, lemon juice, garlic, salt and pepper in a small bowl; mix well.

3) Line a broiler pan with foil and place fish on top, skin side down.

4) Spread half the yogurt sauce over fish filets.

5) Put fish 4 inches under broiler and cook for 10 minutes, or until fish flakes easily with a fork and topping is golden.

6) Serve warm with yogurt sauce on the side.

Makes 2 servings.

How to Cook Fish in Oven - Salmon with Berry Relish

The warm berry relish complements the rich flavor of the salmon.

• 4 salmon filets, (4-ounces)

• 1 cup frozen raspberries, unsweetened

• 1 cup frozen blueberries, unsweetened

• 1/2 cup orange juice

• 1 Tbsp granulated sugar

• 1/2 Tbsp granulated sugar

• 1/2 tsp ground cinnamon

• Dash hot pepper sauce

• 1/2 tsp ginger, ground

• 1/8 tsp black pepper

Preheat the oven to 375 degrees. Place the salmon on a large baking sheet. Bake until done, about 20 minutes.

Meanwhile, place the berries, juice, sugar, spices and pepper sauce in a small saucepan on high heat. Bring the mixture to a boil over medium-high heat and cook briefly, about 3 minutes. Remove from the stove. Serve the fish hot with the warm berry salsa.

Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62 mg cholesterol, 53 milligrams sodium, 15 g carbohydrate, 3 g fiber, 23 g protein.

How to Cook Fish in Oven – Baked Cod With Cheese

Serves 4, about 3 ounces each. Preparation Time: 7 minutes.

Each serving: 155 calories, 5 grams total fat, 3 grams saturated fat, 65 milligrams cholesterol, 160 milligrams sodium.

(Courtesy of United States Department of Agriculture Center for Nutrition Policy and Promotion)

How to Cook Fish in Oven - Basic Broiled Fish

• Preheat the broiler for 10 minutes before cooking. Adjust the rack so it is a couple inches from the heat if the filet is less than an inch thick, 4 inches from the heat if it is a thicker piece.

• Cut off skin and rinse, then pat dry:

• 1 1/2 to 2 pounds fish filets

• Place on lightly oiled grill or roasting pan.

• Brush lightly with:

• 2 tablespoons olive oil or melted butter

• Sprinkle with:

• Salt and pepper

Broil for about 6 minutes, depending on thickness of the filet. Filets more than an inch thick will need a few more minutes and should be basted with a bit more oil. If the filet is 1 1/2 inch thick or more, turn it and broil for another 6 minutes.

Sprinkle with lemon juice and parsley.

How to Cook Fish in Oven -   Marinated Fish Steaks  

• 4 fresh or frozen salmon steaks (about 1 inch thick)

• 1/3 cup orange juice

• 1/3 cup shoyu (soy sauce)

• 2 tablespoons snipped Chinese parsley (cilantro) 

• 2 tablespoons snipped sweet basil or » teaspoon dried basil, crushed

• 1-2 cloves garlic, crushed

• 2 tablespoons cooking oil

Thaw fish, if frozen.  Place fish in a shallow dish.

Combine orange juice, shoyu, Chinese parsley, basil, garlic and oil: pour over fish. Let marinate in refrigerator for 4- 6 hours, turning the steaks occasionally. Drain, reserving marinade.  

Place fish in a well-greased wire grill basket or cook directly on the grill. Grill over medium-hot coals about 8 minutes or till fish is light brown.  Baste with marinade and turn. Grill 8 to 10 minutes more or till fish flakes easily when tested with a fork.

Meanwhile, heat remaining marinade to boiling.  Transfer fish to serving platter, drizzle marinade over steaks.

OK thats it for this How to Cook Fish in Oven  article!

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