Easy Baked Fish

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by Laura

Fish! I grew up eating these little swimmers because my dad went fishing in the summer and we would eat what he caught.  But, Dad was in charge of making the fish with his special recipe and so I never really learned how.  

When we wanted to add a different protein to our meal line up I thought I would give a few fish recipes a try.  My requirements for making fish was an 1. easy recipe 2. delicious and 3. easy clean up afterwards.

So, here’s a great fish recipe, that our whole family gobbles up and takes me less than 20 minutes to make. 

Fish:

Preheat your oven to 425-but you should check the packaging on your fish just to make sure.  We eat tilapia and you can find it in most freezer sections.  Thawing the fish is pretty easy, I fill up the sink with cool water and put the fish, (still in their packaging), in the water for about an hour.  I figure about two/three filets per person because our kids ask for seconds and I love the leftovers from this meal.  

the ingredient line up

the ingredient line up

Rub:

While the oven is preheating, you’ll make a spice rub, (but more like a sprinkle).  Out of the ingredients above. 

spices

Your rub should look like this, and I like to triple the recipe so that it lasts me a few months.  

Parchment Paper please, because WHO wants to scrape gunk off a baking sheet?

Parchment Paper please, because WHO wants to scrape gunk off a baking sheet?

Bake:

Then you can take scissors and open the individual packages of fish, and lay them on a parchment paper lined rimmed baking sheet.  Parchment paper, is SUCH a good friend.  Anytime I’m baking something, wether roasted brussel sprouts, chocolate chip cookies, asparagus wrapped bacon, or these fish, I use parchment paper.  This means you don’t need to use ANY spray or oil on the pan, and clean up is throwing away the paper.  High Five Parchment Paper! 

If you don’t have any parchment paper, it’s ok to spray, olive oil, or coconut oil your baking sheet.  

Ok.  Put your fish filets on your parchment paper. They can get real cozy if you are making a lot of filets.  Then take 1/4ish tsp. of the rub and sprinkle it on your filet.  The amount may vary depending on how large your filets are or how much flavor your kids can handle…So start with 1/8 tsp. for your kids, and see how it goes from there.  

Bake your fish for 10 minutes, no need to flip or turn.  Again, check your package directions for baking temp and time depending on average size of your filets.  

DSC_0034

You’re fish will be done when you can put a fork in it, twist, and see it is white and flaky inside.  

Eat:

fish with avocado

We love to eat fish with black beans or rice.  See my EASY black bean recipe here.  Squeeze some lemon on it or grab some tarter sauce.  

fish tacos

 

I usually make a lot for leftovers.  I shred the fish in my kitchen aid, or with two forks, so they are ready for some fish taco lunch action! I love fish tacos with the beans, and avocado, but cabbage, cheese, pico de gallo, and thousand island dressing really put it over the top.  

spice rub container

I store the rub in a container, or a ziplock bag to make it easy for next time! 

Here’s the printable! 

 

Easy Baked Fish
Serves 4
This quick fish recipe is good for the whole family, easy on the budget and perfect for leftovers.
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 1 lb. Tilapia Filets (thawed)
  2. 3 Tablespoons Paprika
  3. 1 Tablespoon Onion Powder
  4. 1 teaspoon pepper
  5. 1 teaspoon thyme
  6. 1 teaspoon oregano
  7. 1/2 teaspoon salt
  8. 1/2 teaspoon garlic powder
  9. 1/8 teaspoon cayenne pepper
Instructions
  1. Preheat oven to fish package directions
  2. Mix spices and put in ziplock bag
  3. Line baking sheet with parchment paper or lightly coat pan with olive or coconut oil
  4. Place each filet on paper and sprinkle each with 1/8-1/4 teaspoon of spices
  5. Bake as directed on packaging
Notes
  1. Great accompaniments are rice, black beans, avocado, and lemon.
http://itssodelightful.com/

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  1. Pingback: Fish Taco Bowls With Peach Mango Salsa

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