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Fish Recipes

Baked Cod
Level One

3 skinless, un-breaded cod fillets
Butter Flavored Pam
Dill weed seasoning

Spray Pyrex dish with Butter Flavored Pam. Place cod in pan. Spray fish liberally with Pam. Sprinkle dill weed on fish. Bake in a 375 degree oven for about 30-35 minutes, or until fish fillets are flaky.

Make tartar sauce with Total Balance Mayonnaise and Meijers Brand sugar free pickle relish.

Variation:

Butter Sauce

Heat in small sauce pan:
3 Tbs. butter (not margarine)
2 tsp lemon juice
½ tsp dried parsley or crushed garlic.

Pour butter sauce on fish before baking

Mahi Mahi with Citrus
Level One
Mahi mahi is a sturdy fish that stands up well to pan or grill cooking.

2 Tbs. extra virgin Olive oil
1 Tbs. fresh lemon
1 Tbs. fresh lime juice
1 garlic clove, minced
½ tsp. dried thyme
4 6-ounce mahi mahi fillets, about ¾ inch thick

Whisk together oil, lemon juice, lime juice, garlic, thyme and salt and pepper to taste. Place fish in a shallow dish, drizzle with citrus mixture, turn to coat. And marinate for 10 minutes at room temperature.

Heat grill pan or non stick skillet over medium high heat. Add fish and cook for 3 to 4 minutes per side. Serve hot.

Grilled Mahi Mahi
Level One

1 pound mahi mahi
2 tsp olive oil
2 tsp. lemon juice
¼ tsp salt
fresh ground pepper
2 gloves garlic, minced
capers (optional)

Cut mahi mahi into 4 serving size portions. Brush both sides fish with the olive oil and lemon juice. Sprinkle with salt and pepper then rub the garlic on the fish.
To grill, arrange the fish on a grill pan brushed with olive oil. Cook over medium-hot coals for 4-6 minutes per ½ inch thickness or until the fish flakes easily when tested with a fork. If the fish is more than 1 inch thick, gently turn it halfway through grilling.

Baked Sea Bass with Chermoula
Level One

1 bunch cilantro, leaves and stems intact
4 garlic cloves, pealed
2 tsp. ground cumin
¼ tsp red pepper flakes
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice
4 ounce sea bass fillets
Heat oven to 450 degrees F.

Chop cilantro, garlic, cumin, red pepper flakes, and a large pinch of salt in a food processor; with the machine running, drizzle in oil and lemon juice.
Season both sides of fish with salt and pepper. Spread one-quarter of the chermoula in an oven proof baking dish, lay fish on top, and cover evenly with remaining chermoula. Bake until fish is opaque and tender. 12 to 15 minutes. Serve hot.

Broiled Salmon with Maple Mustard Glaze
Level One

To insure even cooking, buy salmon cuts from the middle of the fillet, not the narrow tail end. When portions are the same thickness, they cook evenly.

1/3 cup sugar-free pancake syrup
1/2 cup water
1 Tbs. Dijon mustard
2 garlic cloves, pushed through a press
1/4 tsp salt
4 8-oz salmon fillets 1" thick

In a small heavy saucepan combine syrup, water, mustard, garlic, and salt and simmer until reduced to about 1/2 cup. Cool.

eat broiler. Arrange salmon, skin side down, on oiled rack of broiler pan and season with salt. Broil salmon 4" from heat source, 6 minutes. Brush with sauce and broil until just cooked through, about 4 minutes more.

Poached Salmon with Cucumber Dill Sauce
Level One
Salmon

2 cups Chablis or other dry white wine
2 cups water
½ tsp chicken flavored bullion cubes or chicken soup base
6 peppercorns
4 sprigs fresh dill weed
2 bay leaves
1 rib celery, chopped
1 small lemon, sliced
6 salmon fillets, ½ inch thick

Combine the wine, water, bouillon, peppercorns, dill-weed, bay leaves, celery in a skillet. Bring to a boil, cover reduce heat, and simmer for 10 minutes. Add salmon to the mixture in the skillet and cook for 10 minutes or until the fish flakes easily. Transfer to a platter using a slotted spoon. Cover and chill thoroughly. Discard the liquid mixture remaining in the skillet.

Cucumber Dill Sauce

1/3 cup peeled, seeded finely chopped cucumber
1/3 cup fat free sour cream
1/3 cup fat free plain yogurt
2 tsp chopped fresh dill-weed
1 tsp Dijon mustard
Fresh dill-weed sprigs (Optional)

In a bowl, mix together the cucumber, sour cream, yogurt, dill-weed, and mustard. Serve over fish.

Grilled Salmon with Rosemary
Level One

1 pound Salmon
2 tsp olive oil
2 tsp lemon juice
¼ tsp salt
Pinch of ground black pepper
2 cloves garlic, minced
2 tsp fresh rosemary leaves, chopped, or 1 tsp dried.
Fresh rosemary sprigs (optional)
Capers (optional)

Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, an rosemary in a bowl. Brush the mixture onto the fish.

To grill, arrange fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until fish flakes easily (4-6 minutes per ½ inch thickness) If fish is more than 1 “ thick, gently turn it halfway through grilling.

To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4” from the heat for 4-6 minutes per ½ inch thickness. If the fish is more than 1” thick, gently turn it halfway through broiling.

To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

Orange Roughy in Scallion and Ginger Sauce
Level One

Can be used for cod, flounder in place of Roughy
1/3 cup dry sherry or vermouth
3 Tbs. low-sodium soy sauce
2 tsp. sesame oil
¼ cup finely chopped green onion
1 tsp. freshly grated ginger
1 tsp finely chopped garlic
2 orange Roughy fillets (1 pound)

Preheat oven to 400 degrees F. Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger and garlic in a small bowl.

Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake 12 minutes or until the fish flakes easily.

Cod with peppercorns and Leeks
Level 2

½ tsp. black peppercorns, freshly cracked
½ tsp. fennel seeds, finely crushed
4 cod fillets
1 Tbs. olive oil
3 medium leeks
3 scallions, finely chopped
2 cloves garlic
2 tsp whole wheat pastry flour
¼ cup white wine
¼ cup chicken broth
2 Tbs. milk

Heat oven to 375 degrees F. Press peppercorns and fennel seeds into both sides of the fillets. Set aside.

Heat oil in oven proof skillet (cast iron).  Add leeks and scallions, garlic and cook, stirring frequently. For 4 minutes, or until tender., Stir in the flour and cook for 1 minute. Stir in the wine, broth, and milk and bring to a boil. Remove from the heat.

Place fish on top of the leek mixture in the skillet and bake for 10 minutes or until the fish flakes easily. Serve the fish topped with the leek mixture.

Almond Perch Sauté
Level 2

1 cup milk
1 egg beaten
1/2 cup chopped hickory smoke-flavored almonds
1 ½ cup sliced mushrooms
3 Tbs. +3 Tbs. extra virgin olive oil
2 Tbs. parsley, chopped
1 Tbs. lemon juice
2 pounds perch or grouper fillets

In a small bowl, whisk together milk and egg. In a large bowl, combine the mushrooms, almonds, 3 Tbs. oil, parsley, and lemon juice.
Preheat oven to 400 degrees F. Heat remaining 3 Tbs. oil in a large cast iron skillet over medium heat.

Dip each fish in the egg mixture. Place the fish in one of the skillets and cook for 3 to 5 minutes. Or until golden brown. Turn the fish, place in a skillet in the oven and bake for 5 minutes.   In a second skillet, Add the almond and mushroom mixture to the skillet while the fish is in the oven and cook, stirring frequently, for 5 minutes

To serve, place the fish on a serving platter and spoon the almond mixture over the fish

Balsamic Glazed Salmon
Level One

Reducing balsamic vinegar (reducing in an oven proof baking dish) decreases the volume. Turns it into a thick and flavorful glaze. Because of it’s rich taste, it pares well with salmon. This sauce can be added to other types of fish, or chicken, pork, or grilled steaks.

6-ounce salmon fillets
1 cup balsamic vinegar
2 tsp olive oil
1 tsp lemon juice
salt and ground black pepper

Heat oven to 450 degrees F. Season salmon with salt and pepper; place in an ovenproof dish. And bake 10 to 12 minutes until opaque throughout.
While fish is cooking, place vinegar in a small saucepan. Cook over medium high heat, stirring frequently until reduced to ½ cup, 8 to 10 minutes. Remove from heat, whisk in the oil, lemon juice and season with salt and pepper. Place salmon on a serving plate and drizzle with the glaze.

Ginger Steamed Red Snapper
Level One

1 Tbs. sesame seeds
1 5 - inch piece fresh ginger.
¼ cup white wine
1 Tbs. granular Splenda
4 6-ounce red snapper fillets
8 scallions, cut in half crosswise and thinly sliced lengthwise
2 tsp. dark sesame oil
salt and freshly ground black pepper

Toast sesame seeds in a small skillet until fragrant and golden, about 3 minutes.
Finely grate 1 Tbs. ginger and roughly chop the rest to fill about a ¼ cup  measure. Place chopped ginger in a large saucepan and cover with water to reach  2 inches. Add vinegar and bring to a simmer. Season snapper with grated ginger, salt, and pepper. Place in steamer insert and add scallions, cover and steam until flesh flakes easily, about 10 minutes. Serve hot, drizzle with oil and topped with sesame seeds.

Fresh Tuna Salad with Simple Lemon Dijon
Level 2

2 Tbs fresh lemon juice
1 Tbs. minced red onion
1 tsp Dijon mustard
¼ cup plus t tsp canola oil, divided
1 pound fresh tuna, about 1 inch thick
1 8-ounce head Bibb or Boston lettuce, torn into bite-size pieces (4-5 cups)
½ cup frozen peas, thawed
Salt and freshly ground black pepper

Whisk together lemon juice, onion, and mustard in a mixing bowl.
Slowly whisk in ¼ cup of oil. Season to taste with salt and pepper
Season tuna with salt and pepper. Heat remaining oil in a large skillet over medium high heat. Cook tuna 1 ½ min per side for medium rare or cook to desired doneness. Transfer to a cutting board.

Divide lettuce among serving plates and sprinkle each plate with 1 Tbs. peas. Slice tuna and divide among salads; drizzle with dressing and serve

Halibut Tepenade in Parchment
Level One

This method of cooking works well with salmon, flounder, or orange roughy. You can also use different vegetables such as roasted red pepper, zucchini, or even shaved fennel.

2 Tbs. extra virgin olive oil
2 Tbs. freshly squeezed lemon juice
2 medium tomatoes, diced
4 6-ounce halibut fillets
4 tsp olive tapenade (from a jar)
salt and pepper
4 15-inch squares of parchment paper
4 8-inch pieces kitchen string

Arrange rack in lower third of oven and heat to 425 degrees.

Place oil, lemon juice, ½ tsp salt, and 1.4 tsp pepper in a jar with a lie. Close tightly and shake vigorously to combine. Divide tomato equally onto the center of each piece of parchment paper; season both sides with salt and pepper; place 1 piece atop a mound of tomatoes. Spread 1 tsp of tapenade on top of each piece of fish, drizzle each with 1 Tbs. of the lemon juice mixture. Gather up sides of parchment over the fish (one at a time)

Place packets on a baking sheet and bake until fish is cooked through, 13 to 15 minutes. (You can open one of the packets to check for doneness). Transfer packets to plates and serve, snipping string and opening at the table.

Seared Salmon with Zucchini
Level One

Salmon is rich in Omega 3 fats which are great for the heart and vascular system. It is one of the healthiest fish you can eat.

2 Tbs. olive oil, divided
½ red onion, minced
2 large zucchini, thinly sliced into rounds
1 6-ounce salmon fillets
salt and pepper

Heat 1 Tbs. of the olive oil in a large skillet over medium-high heat. Add onion and cook until softened, about 3 minutes. Add zucchini and cook until softened and lightly browned, 2 to 3 minutes. Cover and cook 2 minutes more. Season vegetables well with salt and pepper; transfer to a plate and cover loosely with foil to keep warm.

Season salmon with salt and pepper. Heat remaining oil in the same skillet over medium-high heat. Add salmon, skin side down and cook until lightly browned, 3 minutes per side. Serve with vegetables.

Grilled Pepper Tuna
Level One

Serve with salad,
1 tsp black peppercorns
1 Tbs. extra virgin olive oil
4 6-ounce tuna steaks, about 1 inch thick
1 grated lemon zest (optional)
salt

Heat grill pan to medium high heat. Lay peppercorns flat on work surface and place a clean skillet on top. Press down to crush peppercorns a few at a time until all peppercorns are cracked. Rub oil over steaks and season with salt, cracked pepper and lemon zest, if using.
Grill tuna 2 ½ minutes per side for rare, 3 minutes per side for medium-rare, and 3 ½ minutes per side to be cooked through. Serve hot, sliced or whole.

Shrimp Scampi
Level One
Level Two, Serve over whole wheat pasta or brown rice
Serve with salad or pasta or rice.

1 ½ pounds fresh or thawed frozen shrimp, pealed and divined
3 Tbs. trans-fat free margarine
4 cloves garlic, minced
¼ cup fresh lemon juice
3 Tbs. chopped fresh parsley
1/8 tsp red pepper flakes
Salt and freshly ground black pepper

Rinse shrimp under cold water and pat dry well with a paper towel.  Season with salt and pepper.

Heat margarine and garlic in a large skillet over medium heat until melted and bubbling. 1 to 2 minutes. Add lemon juice, parsley, and red pepper flakes; cook until shrimp are pink, about 2 minutes; do not over cook or the shrimp will be tough. Remove from heat and season with salt and pepper.

Baked Mackerel Fillets
Level One

4 6-ounce mackerel fillets
1 Tbs. olive oil
1/8 tsp. dried oregano
Pinch red pepper flakes
1/3 cup black olives, pitted and sliced
1 large clove garlic, thinly sliced
1 14-ounch can stewed tomatoes, drained and roughly chopped
salt and freshly ground pepper

Heat oven to 375 degrees F. Rub mackerel with oil and season with salt and pepper. Place in an ovenproof baking dish and season with oregano and red pepper flakes. Top with olives and garlic, then cover with tomatoes. Sprinkle with salt and pepper and bake until fish flakes with a fork, about 20 minutes.

Steamed Halibut with Bell Pepper and Summer Squash
Level One

4 halibut fillets, about 3.4 inch thick at the thickest part
1 orange bell pepper, cut into thin strips
1 medium yellow squash, cut into 1/8 inch half moon slices
2 Tbs. extra virgin olive oil
2 Tbs. fresh lemon juice
1 ½ tsp Dijon mustard
Salt and Freshly ground pepper

Fill the bottom part of a steamer with 1 inch water, bring to a boil
Season fish with salt and pepper and arrange in the steamer basket. Reduce heat to a rapid simmer, and cover with a lid. After fish has steamed for 3 minutes, arrange bell pepper and squash on top and around fish. Steam until fish is opaque and vegetables are tender, for a total of 6 to 8 minutes.

While fish and vegetables are cooking, whisk together oil, lemon juice and mustard; add a pinch of salt and pepper

Serve fish and vegetables hot, spooning sauce over the top.

Barbecue Salmon
Level One

4  6-ounce salmon fillets
½ up barbecue sauce
canola oil spray for grill
salt and pepper

Heat grill or grill pan to medium high. Season fish with salt and pepper. And generously top with ¼ cup of the barbecue sauce.

Brush grill with oil. Place fish, sauce side down on grill and cook for 3 minutes. Brush top with the remaining sauce, flip and cook an additional 3 to 4 minutes.

Spaghetti with White Clam Sauce
Level Two

2 ounces high fiber, whole wheat pasta per person,
1 Tbs. olive oil
6 cloves garlic, minced
2-3 cans chopped clams, drained; juices reserved
½ cup fat free half and half
½ tsp red pepper flakes
½ cup chopped fresh parsley
2 Tbs. fresh lemon juice
1 ounce freshly grated Parmesan cheese (1/4 cup)

Cook pasta; while pasta is cooking; heat oil in a large skillet over medium heat. Add garlic, and cook, stirring constantly, until fragrant, 30 seconds. Add clam juice, half and half, and red pepper flakes; increase heat to high, bring to a boil, and cook until sauce is reduced and slightly thickened, about 10 minutes.

Add parsley, lemon juice, clams and pasta and toss until well combined, Sprinkle with Parmesan and serve.

Salmon Cakes
Level One

Serve with a salad for Level One, or grain dish for Level 2. If eating Level two or Level three, add ½ cup bread crumbs from home made whole wheat bread recipe.

1 large egg
½ small red onion
1 Tbs fresh lemon juice
1 ½ tsp dried thyme
1 ½ Dijon mustard
4 cups loosely packed chopped cooked salmon
1 tsp. extra virgin olive oil
¼ cup reduced fat sour cream
salt and pepper

Steam salmon in spaghetti pot; Set aside. Whisk tighter egg, onion, lemon juice, thyme, mustard, ¾ tsp. salt and ¼ tsp. pepper in a large mixing bowl.  Add chopped salmon and gently stir together with egg mixture. Form into patties, about ¾ inch thick.
Heat oil over medium heat in a large cast iron skillet. Reduce heat to medium low, lower salmon cakes into pan with a spatula and cook until browned, cooking in batches if necessary, 5 minutes per side (because cakes do not have bread crumbs, they may appear liquid before they enter the pan) Serve warm with sour cream.

Orange Roughy in Scallion and Ginger Sauce
Level One  

Ingredients
1⁄3 cup dry sherry or vermouth
3 tablespoons low-sodium soy sauce
2 teaspoons sesame oil
1⁄4 cup finely chopped green onion
1 teaspoon freshly grated ginger
1 teaspoon finely chopped garlic
2 orange roughy fillets

Preheat the oven to 400°F. Mix the sherry or vermouth, soy sauce, sesame oil, onion, ginger, and garlic in a small bowl.

Place the fish fillets in an ovenproof casserole dish. Drizzle the marinade over the fish and bake for 12 minutes or until the fish flakes easily.  Cod, sole, or flounder may be substituted for the orange roughy.

Lime-Baked Fish
Level One

1⁄2 pound fresh fish fillets
1⁄4 cup fresh lime juice
1 teaspoon tarragon leaves
1⁄4 cup chopped green onion tops

Arrange the fish fillets in a baking dish. Sprinkle with the lime juice, tarragon, and onion tops. Bake, covered, at 325°F for 15–20 minutes or until the fish flakes easily.

Cherry Snapper Ceviche
Level One

2 cherry snapper (tilapia) fillets, medium dice
1 1/2 fresh limes, juice of
1/4 tsp red chili garlic paste
1 ripe Roma tomato, medium dice
1/4 small yellow Spanish onion, medium dice
1 1/2 Tbs. fresh cilantro, finely chopped
Kosher salt
Black pepper

Soak the diced fish in 3/4 of the lime juice for 3 hours. Drain off the liquid and discard.

Mix the fish with the red chili garlic paste, tomatoes, onion, cilantro, and the remaining lime juice. Season with salt and pepper. The fish is cooked by the lime's acidity rather than by the heat.

Broiled Sole in Light Cream Sauce
Level Two
Serves 2

1 1/2 tablespoons I Can’t Believe It’s Not Butter! spread or spray
1/2 cup Lea & Perrins White Wine Worcestershire Sauce
2 Tbs. fat-free half-and-half
2 sole fillets

Place the spread or spray in a medium saucepan. Whisk in the Worcestershire sauce, bring it to a boil and reduce the sauce slightly. Stir in the half-and-half and keep warm.

Meanwhile, preheat the broiler and place the fish on an unheated rack in a broiler pan. Broil 4"–6" from the heat and cook for 2–6 minutes or until it flakes easily. Remove the fish to a serving platter and spoon the sauce over the fish.

Lemony Poached Halibut with Creamy Cucumbers
Level One

4 cups water
2 lemons, thinly sliced
3 medium shallots, thinly sliced
4 (6-ounce) pieces halibut fillet, skin removed
2 medium cucumbers, thinly sliced
3 tablespoons roughly chopped fresh dill
1⁄4 cup reduced-fat sour cream
1⁄4 teaspoon salt

In a medium saucepan, bring water, lemons, and shallots to a simmer over medium-high heat. Add halibut, nestling fish pieces under lemons and shallots. Return water to a simmer and simmer gently until fish is opaque and tender, 5 to 8 minutes.
While fish is cooking, in a medium bowl combine cucumbers, dill, sour cream, and salt.  
When fish is done, using a large slotted spoon, carefully transfer fish to 4 plates. Drain lemon and shallot slices and place on top of fish. Serve warm with cucumbers on the side.

Halibut With Roasted Tomato Sauce
Level One, Level Two, Level Three
2 servings

Romance your Valentine with this delicious recipe made with heart-healthy halibut, a delicious source of omega-3 fatty acids. Since halibut is a mild fish, it pairs well with this vibrant, flavorful sauce. Level 2 and 3 diners can enjoy this with fiber-rich whole-wheat couscous. Tip: You don’t need to use all the sauce; store it tightly covered in the refrigerator for a few days.

Roasted Tomato Sauce

2 large ripe tomatoes (1 ½ pounds), cored and quartered
3 garlic cloves, peeled
2 teaspoons olive oil
1 teaspoon fresh oregano, coarsely chopped
Pinch salt

Fish

2 teaspoons olive oil
1 small onion, halved, then very thinly sliced
2 halibut filets (about 5 ounces each)
Salt and black pepper
Oregano sprigs to garnish

For sauce:

Preheat oven to 400° F. Combine all ingredients in a 9-inch square baking dish. Roast 20 minutes, until tomatoes and garlic are very soft, shaking pan occasionally. Remove from oven; puree mixture in food processor or blender until smooth.

For fish:

Warm 2 teaspoons oil in large nonstick skillet over medium heat. Add onion; cook 8 minutes, stirring often. Stir in tomato sauce; push mixture to sides of pan. Season fish with salt and pepper; set in middle of pan, skin side down. Cover; cook 8 minutes, until fish is just cooked through.

Using a spatula, carefully transfer fish to serving plates. Spoon tomato sauce around the fish; garnish with oregano sprigs.

Walnut-Crusted Catfish
Level One

Fish Ingredients

¼ cup chopped walnuts (or chopped pecans)
2 teaspoons chopped fresh thyme leaves
1 teaspoon grated lemon peel
2 eggs
Salt and black pepper
4 catfish fillets (about 6 ounces each; ½-inch thick)
1 tablespoon extra-virgin olive oil

Tartar Sauce Ingredients

1/3 cup reduced-fat mayonnaise
2 tablespoons sugar free pickle relish
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh dill
Salt and black pepper

In small cup, combine walnuts, thyme, and peel. In shallow bowl, lightly beat eggs. Sprinkle fish with salt and pepper. Dip fish in egg, then into walnut mixture, coating completely; place on wire rack to dry slightly.

Warm a large heavy skillet over medium heat for 3 minutes. Increase heat to medium-high, add oil. When oil starts to sizzle, add fish, skin side up. Cook 3 minutes, shaking pan occasionally to keep fillets from sticking. Turn fish; cook 3 minutes. Turn off heat, but leave fish in skillet to finish cooking.

Meanwhile, in small bowl, combine mayonnaise, pickle, lemon juice, and dill. Season with salt and pepper to taste. Serve with warm fish.

How to Cook Fish

Cooking Fish: Five Basic Techniques

• Grilled Fish Fillets:
  A cast iron grill pan is a great additon to the low carb kitchen. Grill pans are available as grill skillets, or large pans that cover one or both burners of your range. To use, spray the grill pan with cooking spray and preheat. Then cook the fish for about 2-3 minutes per side until grill marks appear. Fish to be grilled need to be firm, thick varieties. Salmon, tuna and mahi mahi are good fish to grill.
• Sauteed fish fillets:
  Season the fish as desired and add 1-2 tablespoons of olive oil to a skillet. Cook the fish over medium-high heat for 2-3 minutes per side per 3/4 inch of thickness. The thicker the fish, the longer the cooking time.
  
• Braised fish fillets:
  First heat some olive oil in a skillet over medium-high heat, then add a broth of white wine, clam juice, or water and seasonings and bring to a simmer. Add the fish fillets, cover, and cook for 3 minutes on both sides. A fish thicker than 3/4 inches will require a longer cooking time.
  
• Baked fish fillets:
  Grease a baking sheet and arrange with seasoned fish fillets. Bake at 350 degrees for about 7 – 10 minutes per 1 inch of thickness. It’s not necessary to flip the fish.
  
• Broiled fish steaks:
  Works with any type of fish steak. Season steaks and brush with olive oil. Place them in a broiler pan and broil 4-6 minutes on each side or until golden. Allow more cooking time for steaks thicker than 1 inch.
  
  Doneness:
  To test for doneness, poke with a fork at its thickest point. Perfectly cooked fish should be opaque and moist, not dry and flaky. Undercooked fish looks raw. Salmon and tuna are the exception, as both can be served rare on the inside as long as they are very fresh. Note: To maintain freshness and avoid overcooking, make sure to thaw frozen fish in the refrigerator—not at room temperature, under warm water, or in the microwave.