When you need dinner on the table in 30 minutes it helps to keep a few healthy convenience foods on hand. I always have plain frozen fish fillets in the freezer and I try to keep a couple kinds of plain frozen vegetables too.
Why plain
frozen fish and vegetables? Two reasons - one "variety", you’re not stuck eating the same
flavoured or breaded fish. And the second reason is "healthfulness". Usually when fish comes glazed, in a sauce, or breaded it also
comes with too much fat and salt. It’s always better to do it yourself.
The first
thing I do is preheat the oven to 475 F. I am usually cooking the fish
from frozen so it will take about 15-20 minutes to cook, depending on the
thickness. I also put the fish in the oven when it gets to 350 F. If you want to speed up the cooking time - thaw your fish in the fridge first.
Arrange the fish on a baking dish, lightly brush with some type of vegetable oil and sprinkle with any of the following (these are our favourites):
Lemon or
lime juice and pepper
Lemon juice and
dill
Cajun
seasoning
Parmesan
cheese
Minced
garlic and sesame seeds (also good if you use sesame oil)
Last night I tried a new glaze which was a big hit. Mix 1 tbsp red wine vinegar with 1 tbsp brown sugar and 2 tbsp grainy Dijon mustard. Spoon over fish.
Cook fish
until it is just cooked through. It will flake easily when
done and reach an internal cooking temperature of 70°C (158°F). If you like you can sprinkle some fresh chopped herbs try parsley, dill
or cilantro.
While your
fish is in the oven make up some frozen vegetables or quickly stir fry some
fresh vegetables and voila dinner is served in 30 minutes!
What I love about this dinner is the minimal prep. Once the fish is in the oven and the vegetables are cooking you have some time to set the table and empty the dishwasher!
Enjoy!
Shannon RD
What I love about this dinner is the minimal prep. Once the fish is in the oven and the vegetables are cooking you have some time to set the table and empty the dishwasher!
Shannon RD
Comments
Post a Comment