Eating fish for health? Try these baked fish recipes for

Eating fish for health? Try these baked fish recipes for the taste!

Over the last decade, mainstream nutritionists have lauded the benefits of including fish in our menus, often. Now, we're starting to pay attention. Grocery stores now carry a huge variety of both fresh and frozen fish from which to choose, some of which may be new to us, such as tilapia and orange roughy. Back in the 1950s, fish dishes were limited to a bi-weekly inclusion of frozen fish sticks served with tartar sauce, just as a matter of variety, rather than a nutritional necessity.

Today, we're all scrambling to find new ways to introduce the antioxidant rich and healthy, Omega-3 and Omega-6 fish nutrients into our diets. Fish is an easy entree, tasty when cooked in a number of ways. Grilled, broiled, deep-fried, inserted into a soup or chowdered, microwaved or baked, a properly cooked fish is a gourmet delight with significant health benefits. People who suffer from diabetes or arthritis definitely benefit from eating fish at least twice a week. If you're on a diet, fish is high in protein and low in fat, good for your cardiovascular system and contains virtually no cholesterol, so go for the fish menu!

Here, we focus on baked fish recipes, which are so easy and quick to prepare, yet full of flavor, nutrition and that easy-to-add gourmet touch.

While baked fish may be cooked in a shallow baking pan, uncovered, you'll find that the fish stays moister if you cover it with a 'tent' of foil before baking. At the same time, if you plan to make a baked fish recipe that calls for dredging in milk and then breading, the foil is unnecessary as the breading helps the fish retain the moisture and acquires a desirably crispy crust.

Here is a generic baked fish recipe, which can be prepared with firm-fleshed fish, such as salmon, halibut, swordfish, bass and catfish. If you wish, you can stuff the fish before baking, or serve plain with a number of tasty toppings.

If you want to stuff the fish, a rice pilaf goes well with any of these fish. Seasoning the pilaf with dill, lemon pepper, a pinch of cayenne or a sprig of finely cut, fresh tarragon brings out the flavor nicely. For a fillet, cut a pocket, leaving about two inches uncut at each end, and then stuff. For whole fish, simply open the dressed fish and spoon in the stuffing, then close up. Lay out a piece of foil, large enough to form an 'envelope' for each piece of fish. Rub a couple of teaspoons of olive oil on the foil, where you're going to lay the fish.

If you're not using stuffing for your baked fish recipe, simply rub all sides of the fish with a little olive oil, garnish with fresh or dried herbs and a single slice of fresh lemon, and then tent each piece in foil.

When baking fish of a more delicate texture, such as trout, snapper, tilapia, sole and cod, here's a generic baked fish recipe that protects that delicate meat from falling apart, while keeping it moist. First dredge the fish pieces in a shallow pan of milk a pie pan works great. An egg, beaten into the milk, is optional. The addition of an egg makes a thicker crust, if that's your preference.

In another shallow pan, combine flour and corn meal in approximately a 50-50 mix. With this baked fish recipe, incorporate your seasonings into the flour mixture. Dried herbs are preferred, as they permeate the flour mixture for an even distribution of flavor. With the milk and flour pans side by side, dip first in the milk, then in the flour, ensuring each piece is coated with the flour and cornmeal. Gently lay each piece on a shallow baking pan, leaving just an inch of space between each piece, for even cooking. Foil is not required with this baked fish recipe method.

Bake in a preheated, 325-350 degree oven. Use the lower temperature for delicate fish and the higher temperature for thick, firm-fleshed fish. Fish cooks quickly, so you should check a piece after about 20 minutes. The fish is done when there's no translucent areas in the thickest part of the meat, and the fish flakes between the tines of a fork.

Our two generic baked fish recipes touched on just a few of the many kinds of seasonings and toppings you can use to enhance your dish. Other delicious possibilities include garlic butter, commercial Cajun-style mixes, capers, salsas, chutneys and Hollandaise sauce. Fish is a culinary experiment in progress. You're not likely to become bored with one fish or another when you take the time to explore the various treatments for the generic baked fish recipes we've outlined above.

BTW, if you're on a diet, there's no need to shy away from a couple of tablespoons of Hollandaise! The health benefits of fish far outweigh that extra 100 calories. Eat well and live long!

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