Basic Baked, Broiled or Pan-Fried Fish Fillets or Steaks

A serving is generally about 6-8 oz per person. You can jazz up any of these techniques by adding a splash of white wine as the fish cooks, and a sprinkle of capers and fresh herbs just before the fish is done, or topping the cooked fish with herbed butter* or anchovy butter** as you serve it. Calories will vary, but a cod fillet is about 137, GL=0, Glycals=0

SLPMGR @hollister44

Canada

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Ingredients

6-8 ozfish fillet

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Steps

1

Baked fish fillet or steak: Preheat oven to 350 degrees F. Lightly oil a baking dish and place the fillets or steak(s) in the pan. Season with a little salt and pepper and a dot of butter (approximately 1 tsp). Bake fillets for about 20 minutes or until flakey. Fish steaks (salmon, tuna, swordfish) will take a little longer, usually about 30 minutes. Serve immediately.
2

Braided Fish fillets or steak: Preheat broiler. Set oven rack approximately 6 inches below broiler. Lightly oil a broiler pan and set it below the broiler until it is hot. Place the fillets or steak(s) on it. Season with a little salt and pepper and a dot of butter (approximately 1 tsp). Place under the broiler so that the fish is approximately 5 inches below the heat. For thin fillets, like flounder, about 7 minutes without turning it should cook the fish nicely. To broil a fish steak, you will flip it after 4 minutes and continue cooking it for another 5 minutes or until the meat is flakey and cooked. Serve immediately.
3

Pan-fried fish fillet or steak: Use a cast iron skillet if possible. Add a tbsp of olive oil and a tbsp of butter to the skillet and heat over medium heat until the butter is sizzling but not browned. Lay the fillets or steak in the skillet. Cook fillets about 3 minutes per side, flipping carefully only once. Cook the steak(s) about 4 minutes per side, flipping carefully only once. The fish is done when the meat is flakey and juicy. Serve immediately.
4

*Herbed butter: Mix 4 tbsp of softened butter and 1 finely minced garlic clove, 2 tbsp of mixed finely chopped fresh herbs of your choice such as flat leaf parsley, chives, tarragon, basil, marjoram, or cilantro; add salt and freshly ground pepper to taste. Chill. Place a tsp of the butter on top of each fillet or steak right before serving.
5

**Anchovy Butter: Mix 4 tbsp softened butter with 1 finely minced shallot, 1 smashed anchovy fillet, and 1 tbsp of finely chopped fresh flat leaf parsley. Chill. Place a tsp of the butter on top of each fillet or steak right before serving.