Easy Italian baked fish

Easy Italian baked fish is just 2 ingredients, simple to brand, and so tender and flavorful. Serve over noodles or polenta, or pair with a side salad, for a delicious and salubrious seafood dinner!

This post is sponsored past The National Fisheries Institute'southward seafood didactics blog, Dish on Fish. Every bit always, all thoughts and opinions are my ain.

This year, October marks the first ever National Pescatarian Calendar month! 🎉

As yous know, I am a huge seafood lover and proponent of eating more and more than seafood.

Then is my son. He's seven and told me clams are his favorite seafood. 🤷‍♀️ My girl'south favorite is shrimp. And nosotros all adore salmon.

We are not strictly pescatarian, but we practise enjoy leaning that way on a regular basis.

A pescatarian diet, in instance you were wondering, consists of mainly fish and seafood in addition to other constitute-based foods.

It's a smashing fashion to ensure yous are getting all of the healthiest foods, besides equally all the main vitamins and nutrients our bodies need.

And you lot don't have to commit to a pescatarian diet for life! You tin try information technology for a week or month, or eat pescatarian just a few days a week. It'due south flexible so y'all can make information technology work for yous.

Whatever way you do it though, you'll get the delicious bonus of having more seafood in your diet!

That'southward been an ongoing goal of mine. I'm a wellness and diet editor for my day job, then I know all about how great seafood is for usa, and I endeavour to incorporate it into our meals at to the lowest degree twice a week every calendar week. (That's too what the Dietary Guidelines for Americans calls for.)

I besides really love how quick and easy information technology is to cook seafood. Correct upwardly my aisle in terms of like shooting fish in a barrel weeknight dinners.

Some of our become-to favorites are southwest baked salmon, Mexican shrimp skillet and love Dijon salmon.

Today, we're going with another classic at our dinner tabular array, this easy Italian baked fish.

Information technology's only 2 ingredients, y'all. Yup, 2.

Cod (or mahi mahi or another mild white fish) and some Italian dressing.

(I'm sorry but just look at this dazzler! 😍👇)

That is all you need! And despite its simplicity, it'southward actually and then flavorful!

The marinade fourth dimension, the flavor of the dressing and baking it in the oven all create a really tender, flaky, infused flavor throughout the fish.

And because it'due south so easy, you'll exist able to contain more seafood meals into your family dinner rotation! 🙌

At present, I've got some notes and substitutions coming up on how to make baked Italian fish. Just tryin' to be helpful.

If you want to leap on down to the recipe, but scroll right on through the rest of the text. The recipe carte du jour is near the bottom of the folio, higher up the comments section.

As well, if you are interested in reading more about the pescatarian diet or benefits of eating more seafood, check out the Dish on Fish blog.

Notes on making Italian baked fish:

• Every bit mentioned, the recipe calls for cod, but you lot could substitute mahi-mahi or another mild white fish similar haddock or tilapia. Grouper would be great besides.
• The total blistering fourth dimension volition depend on the thickness of your particular piece of fish. My huge, beautiful, thick slice of cod in these photos was a full inch thick and it was done at 18 minutes. If yours is thicker, add a few minutes. If it'due south on the thin side, cheque it at 12-fourteen minutes. It should chip easily with a fork when it's cooked through and not have any of the translucent or raw appearance on the within.
• Yous can likewise check it with a digital thermometer. It should be washed when information technology reaches 140-145.
• You tin brand your own homemade Italian dressing or use your favorite store-bought brand.

Marinating the fish is key here to infusing that season and having information technology come out succulent and not bland. It takes just 15-20 minutes and it can sit down out on the counter to marinate while your oven is preheating.

Nosotros savour this as is, but you could certainly end the cooked fish off with some chopped fresh parsley or a sprinkle of grated Parmesan cheese if you prefer.

OK, let's go gear up to eat!

Ways to serve Italian baked fish:

– Serve over thin spaghetti noodles (or something like like a linguine) with some of the actress juices from the roasting pan drizzled over both. Add a steamed or roasted vegetable and yous are prepare.

– You could also pair this baked fish with some creamy polenta.

– Or serve as a stand-alone protein alongside a side salad, similar Caprese pasta salad or creamy pesto pasta with spring vegetables.

– Or serve information technology with roasted mixed veggies or a big salad and some crusty buttery staff of life.

Tons of options. You know I love helping you lot make a recipe work for y'all. 😊

I hope you give this a endeavour next time yous want a easily-off salubrious fish dinner. And cheers again to piece of cake seafood recipes and the first ever National Pescatarian Calendar month in October.

Happy cooking!

XO,

Kathryn

Prep Time 5 minutes

Cook Fourth dimension fifteen minutes

Additional Time 15 minutes

Full Time 35 minutes

Ingredients

• 1 1/2 pounds cod filets (or mahi mahi or a similar mild white fish)
• 1/2 cup Italian dressing

Instructions

1. Preheat oven to 400.
2. Place the cod in a 9x12 (or similarly sized) baking dish. Pour Italian dressing over the fish and allow it to marinate, at room temperature, for 15-20 minutes.
3. Transfer the baking dish to the oven and cook at 400 for 12-xx minutes, depending on the thickness of your fish. (Fish that'southward about an inch in size will take 16-xviii minutes; larger or smaller will need adjusting from there. See notes)
4. Serve hot, with extra pan drippings drizzled over the fish.

Notes

The recipe calls for cod, but you could substitute mahi-mahi or another balmy white fish similar haddock or tilapia. Grouper would be peachy too.

The total baking fourth dimension will depend on the thickness of your particular piece of fish. My huge, cute, thick slice of cod in these photos was a full inch thick and it was done at 18 minutes. If yours is thicker, add together a few minutes. If it'south on the thin side, check it at 12-xiv minutes. It should flake easily with a fork when information technology'due south cooked through and non have any of the translucent or raw advent on the inside.

You tin also bank check information technology with a digital thermometer. It should be done when information technology reaches 140-145.

You can brand your own homemade Italian dressing or use your favorite store-bought brand.

Marinating the fish is primal here to infusing that flavor and having it come up out succulent and not bland. It takes just 15-twenty minutes and it can sit out on the counter to marinate while your oven is preheating.

We enjoy this as is, but you lot could certainly terminate the cooked fish off with some chopped fresh parsley or a sprinkle of grated Parmesan cheese if you prefer.

Serving ideas: Serve over thin spaghetti noodles (or something similar similar a linguine) with some of the extra juices from the roasting pan drizzled over both. Add together a steamed or roasted vegetable and you are set.

Y'all could as well pair this broiled fish with some flossy polenta. Or serve with a large salad and some crusty staff of life.

Nutrition Information:

Yield:

4

Serving Size:

1
Corporeality Per Serving: Calories: 249 Full Fat: 8g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 6g Cholesterol: 94mg Sodium: 424mg Carbohydrates: 4g Fiber: 0g Sugar: 3g Protein: 39g

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Source: https://www.familyfoodonthetable.com/easy-italian-baked-fish/

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