I like fish (most of it), I really do, but there are two reasons why I don't cook it more often: it's expensive, and I'm afraid I'll ruin it. But now, all of a sudden, I'm thinking that all I need is more practice, and a few more one-day sales like today's, and one or two more recipes like this one, and I'll be golden. :)
I clipped this recipe from
Cooking Light a long time ago, probably because the picture looked so good. I used cod (a recommended substitution) and improvised a little on the flavors {lemon instead of lime, and garlic powder instead of onion powder} to use things I had instead of things I didn't. The small amount of light mayonnaise and butter in the topping didn't make the fish too unhealthy (7.5 grams total fat and 2.7 grams saturated fat per serving) and the topping keeps the fish moist, adds a little burst of tanginess and helps the breadcrumbs stick and turn golden. I'm very, very happy to have this simple recipe in my recipe box.
Easy Baked Fish Fillets
adapted from
Cooking Light (October, 1999)
for two servings
3/4 pound white fish fillets, such as grouper, cod or haddock {I asked the fish guy for two portions of cod, which worked out perfectly to this amount}
nonstick cooking spray
a scant tablespoon fresh lemon juice {or lime juice}
a scant tablespoon light mayonnaise
1/8 teaspoon garlic powder {or onion powder}
a few grinds of black pepper
1/4 cup fresh breadcrumbs
a scant tablespoon (a thin pat) unsalted butter, melted
chopped fresh parsley, if you have some
Preheat the oven to 425 degrees. Spray a small baking dish with nonstick cooking spray, and place the fish fillets in it. {If your pieces are of uneven thickness, tuck the thin ends under to make them as even as possible.}
In a small bowl, mix together the lemon juice, mayonnaise, garlic powder and pepper. {It may look a little curdled but that's okay.} Spread this mixture evenly over the top of the fish. Sprinkle the breadcrumbs evenly on top of the mayonnaise mixture and then drizzle the melted butter over the breadcrumbs,
Bake the fish for about 18 to 20 minutes, or until it flakes easily when tested with a fork. {Adjust the baking time depending on the thickness of your pieces of fish.} Sprinkle the chopped parsley over the fish before serving.