Try this Baked Fish recipe.
- Carbohydrate 3.24462667273476 g
- Cholesterol 268.8 mg
- Fat 71.455326666664 g
- Fiber 0.17683333619347 g
- Protein 85.7579833335822 g
- Saturated Fat 12.5663999999989 g
- Serving Size 1 1 Serving (536g)
- Sodium 756.975666667292 mg
- Sugar 3.06779333654129 g
- Trans Fat 4.93644666666591 g
- Calories 1010 calories
Step-by-step
- If fish fillets are large, cut into 5 or 6 serving pieces.
- Sprinkle both sides of fish with salt and pepper (I dont).
- Mix margarine or butter (I use butter), lemon juice and onion.
- Dip fish into margarine/butter mixture; arrange in ungreased square pan, 9 x 9 x 2 inches. (I always use a longer pan).
- Pour remaining mixture over fish.
- Cook uncovered in 350 degree oven until fish flakes easily with fork, 25 to 30 minutes.
- I served this with kind of a rice pilaf: I stir fried sliced fresh mushrooms, celery and onion, sauteed, and then added cooked rice to the veggies, and also had fresh asparagus.
Working Within Single-Portion Yields
Scaling a seafood dish down to a single pound requires careful attention to pan sizing to prevent butter from pooling too deeply and boiling the protein rather than roasting it. Using a 9x9-inch square pan keeps the surface area constrained, ensuring the fat clings to the fillets. Butter delivers roughly 80 to 82 percent milk fat with the remainder water and milk solids, which browns slightly during baking to add depth compared to neutral oils.
Acid and Fat Ratios in Seafood Cookery
Combining melted butter with lemon juice creates a traditional emulsion base that protects delicate flesh from drying out in dry heat. Acid denatures protein structures slightly on contact, but when combined with a high fat content, it slows moisture loss during the initial phase of baking. Grated onion introduces sulfur compounds that mellow significantly under direct heat, diffusing mild allium flavor directly into the dripping sauce without raw bite.
Thermal Control and Doneness Cues
Baking at 350 degrees Fahrenheit provides a moderate thermal environment that prevents the exterior from tightening before the interior reaches safety thresholds. Pull the pan from the oven right when the thickest part of the fillet turns opaque and flakes apart under gentle pressure from a fork tined horizontally. Total oven time typically spans 25 to 30 minutes depending on fillet thickness, though checking early prevents rubbery textures.
