Healthy Air Fryer White Fish Recipe
It wont take long to prepare a healthy fish dinner for the family. The possibilities are endless because you can use what ever spices you want for this air fried tilapia. We love using simple garlic power and lemon pepper seasoning. But you can use paprika, onion powder, curry powder or what ever your heart desires. The fish comes out fantastic and always perfect. Add some fresh lemon for an over-the top yummy!
Watch How to Make Healthy & Easy White Fish in the Air Fryer
How To Bake Fish In Aluminum Foil
To ensure that your fish does not dry out and to seal in its aroma and flavor, the best option is to wrap your fish in an aluminum foil before baking.
For baking fish in aluminum foil, grease the base of foil with oil and melted butter and place the piece of fish onto the foil. Season the fish as desired with salt and pepper, lemon juice, and some dried herbs. Fold up the sides of the foil and seal at the top. Now place the foil in a preheated oven . Cook it for a specific time until the flesh is white and firm.
How To Make Oven
- Gather your ingredients.
- Preheat oven to 375 degrees Fahrenheit.
- Dry fish filets with a paper towel or clean kitchen towel. Place on a large sheet pan and rub the oil over the fish filets, covering both sides.
- Sprinkle the filets with the seasoning.
- Place in the preheated oven for 15-20 minutes, until the fish is flaky and has reached an internal temp of 145 degrees Fahrenheit.
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Whats The Best Fish To Use
I like to make this recipe with white fish like cod, tilapia, or halibut, but it will work well with salmon too. Its best to use fairly thick fillets that will stay nice and moist when they are baked. I prefer to use skinless, as this method doesnt get the skin crispy, but you can use fish with the skin on it.
Most White Fish Fall Into 2 Main Categories: Round And Flat
- Round fish, such as cod or haddock, have rounded bodies and eyes on either side of the head. They swim with the back fin uppermost.
- Flatfish, such as plaice or sole, have both eyes on their upper side and the skin there is usually marked as a form of camouflage. Flatfish lead an inactive life on the sea bed, so their flesh has little muscle tone. This makes it delicate and particularly easy to eat and digest.
White fish contain nutritious oils, mainly concentrated in the liver. Some of thesecod and halibut liver oils for examplehave long been used as dietary supplements.
Fish liver oils contain vitamin A which is essential for healthy vision vitamin D, essential for growth and the absorption of calcium, vitamin E which works as an antioxidant, and omega-3 fatty acids.
All the healthy cooking methods, such as steaming, poaching and grilling, work well for white fish.
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How To Make This Baked Fish Recipe
There really are two steps to this fish fillet recipe
1. Season and Marinate Fish
Pat fish dry and season with salt and pepper.
Place the fish in a large zip-top bag and add spices, garlic, basil ribbons, olive oil and lemon juice. Seal shut. Refrigerate for 30 minutes.
Tip: Be sure to squeeze the air out of the zip-top bag before sealing. Place the bag flat on a plate and refrigerate. Turn the bag occasionally to keep the marinade distributed evenly.
Heat the oven to 425 degrees F.
Slice shallots and bell peppers into rounds and arrange them on the bottom of 9 x 13 baking dish. Add the fish on top. Pour all the marinade all over the fish. Bake for about 15 minutes or until the halibut is fully cooked and flakes easily .
To be sure your halibut is cooked, use an instant read thermometer to check at the thickest part of the fish. Internal temperature should register 145 degrees F and your fish should be opaque and should flake easily with a fork.
Best White Fish Recipes
The Spruce / Diana Chistruga
White fish are crowd-pleasing with a tender, but meaty texture and mild taste that makes them well suited to a wide variety of preparations. While the name “white fish” is commonly applied to a long list of species that fit this description, there is technically a fisheries class called whitefish that specifically includes haddock, pollock, Atlantic cod, and whiting. However, when a standard recipe calls for white fish, it’s typically referring to any white-fleshed fish.
Cod, flounder, tilapia, catfish, whiting, halibut, and haddock are all white meat fish and can easily be found in the freezer aisle, seafood aisle, or at a fishmonger. They are a naturally low-fat main dish option and cook up quickly and easily. Look for the freshest fish possible or opt for high-quality frozen fish, defrosting for several hours, or overnight in the fridge, before use. If you’re consuming fish regularly, familiarize yourself with mercury levels in different types of fish.
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Recipe Notes And Tips
- The thickness of your filets will determine how long they need to be baked. Thinner filets will cook faster in the oven.
- Leftovers will keep well in the fridge for 3 to 4 days.
- Reheat leftovers in the oven on a lined baking sheet with a couple of tablespoons of water and lightly cover with foil. Bake at 275F for 15 minutes to warm through.
- This easy oven-baked fish is a great hands of method to cook fish fillets to perfection. Make sure you dont overcook them by using and instant read thermometer.
Best: Wild Pacific Salmon
Youll get vitamin D, selenium which supports your metabolism, omega-3 fatty acids which are healthy fats that protect against heart disease, and vitamin B12 which is good for your brain and body.
Experts say that wild-caught Pacific salmon is your best choice: Wild-caught means less mercury buildup and fewer antibiotics and hormones, and the fish get to swim freely, says registered dietitian nutritionist Monica Auslander Moreno of Essence Nutrition.
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Spanish Baked Fish With Lemon Wine Sauce
Spanish cuisine includes plenty of seafood and this sophisticated seafood entree would be at home in any Spanish restaurant. Make it for a romantic dinner with this simple 30-minute recipe. Use a firm-fleshed white fish, such as cod, pollack, or haddock, and top with lemon zest when serving, for added brightness.
Seasonings For Oven Baked Fish
Lemon is a classic flavor with baked white fish. In this recipe, we add some garlic to the mix. But other flavors work well, too. To switch it up, try sprinkling on 1 teaspoon of any of the spices below when you season the fish with salt and pepper. Keep the rest of the recipe the same!
- Italian seasoning
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How To Bake Fish To Flaky Perfection In Minutes
Cooking fish can be as simple as turning on your oven and baking it for a few minutes. Yes, literally a few minutes. One of our favorite things about seafood dinners is how fast they cook. The specifics on how long to bake fish are coming, we promise. If you’re cooking fish fillets, fish steaks, or a dressed whole fish, our baked fish tips will help you make an excellent seafood supper. Oven-baked fish cooks at different temperatures depending on the cut of fish you’re using, so be sure to check the correct temperature to bake fish in our methods, too.
Tips From The Betty Crocker Kitchens
- tip 1 Look for catfish, cod, tilapia, bass, haddock or snapper. If you want to make eating baked fish a regular part of your weekly menus, make friends with the person at the fish counter for recommendations on whats freshest or in season. You might end up trying a new fish your family really likes.
- tip 2 Pay attention to the thickness of the fillets. Making sure that each fillet or piece of fish is about the same thickness will ensure theyre done at the same time, and you can make a more educated decision about the right timing so the fish wont be overcooked.
- tip 3 Mildly flavored fish is a great foil for bumping up seasonings. Try a spicy Cajun blend, ground lemon or garlic pepper, or a little smoked paprika instead of the paprika in the butter mixture before drizzling on fish. Sprinkle chopped fresh herbs over easy baked fish before serving.
- tip 4 The fresh, bright hit of lemon is a classic with fish. But try some lime juice, with a little grated zest, to zip things up.
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Baked Fish With Lemon Garlic Butter
This baked fish is our absolute favorite baked white fish recipe. It’s cooked in a delicious lemon garlic butter sauce until tender and flaky. It’s a 20 minute dinner recipe you don’t want to miss!
This is a recipe for making baked white fish. There are several kinds you can choose from: cod, lingcod, grouper, snapper, tilapia. White fish are mild-flavored so it’s a good choice if you’re unsure about eating fish.
Bonus that they tend to be very inexpensive!
We love this recipe as it is full of bright lemon flavor that goes so well with the mild-tasting fish.
A Few Tips For Buying Fish
Buying fish can be intimidating if you haven’t done it often. But whether you’re a beginner or an experienced chef, it is never a bad idea to ask your fishmonger for recommendations, tell them what you’re making and they will guide you. And they can also typically advice you on the freshness and quality of the fish.
Generally speaking, look for white fish that is firm-fleshed and the color should be translucent to light pink. To me, one of the giveaways is how your fish smells. It should not have a terribly strong odor.
Do not discount frozen fish. Frozen wild fish that is processed fresh and flash frozen can be a great option. The fish should be frozen solid , and check the label for additives. This Washington Post Article talks about sodium tripolyphosphate, which is a chemical that is used to retain moisture of the frozen fish. It also adds weight, essentially increasing your cost and decreasing your experience.
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How Long To Bake Fish
One of the great things about making baked fish is that it cooks quickly so you can get a healthy dinner on the table fast.
The exact cooking time varies a little, depending on the thickness of the fish fillets. In a 425 degree Fahrenheit oven the fish will be cooked in 10-12 minutes.
Because white fish is pretty thin, it can be a little tricky to use an instant-read meat thermometer. If you want to try, fish is fully cooked when it reaches an internal temperature of 140 degrees.
Use Tender Flaky Mild Flavored White Fish Fillets
This Easy Lemon Butter Fish is fabulous with any tender, flaky, mild flavored white fish. A firmer white fish works better than soft textured fish. A nice fresh cod, halibut, or mahi mahi would work beautifully. Youll want 4 good-sized, firm white fish fillets that are about 6 inches long and 1 inch thickness. Definitely look for that 1-inch thickness, as thinner fish fillets dont cook up as nicely.
Just be sure your fillets are about 1-inch thick, to ensure that nice thick texture. Go for pieces that are about 6 x 3 in length and width. We want nice-sized pieces. Besides that, a heavy, large and even-cooking skillet is your kitchen essential. For flipping delicate food like fish, I use an extra wide stainless steel turner with a smooth/narrow edge to get underneath the food and flip it easily.
You likely have the remaining ingredients in your kitchen already:
This isnt the typical white-wine reduction situation. Weve designed it for managing the midweek meal crisis, in order to provide the family a dish thats super easy, quick, and we feel great about.
This Easy Lemon butter Fish is tender, lemony, buttery, and delish for the whole family.
Were saving pizza night for Friday.
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How To Bake A Large Round Fish
To bake a large round fish, make several cuts in the fish in a diagonal way to ensure even and quick cooking. Season the fish with salt and pepper and fill in the cavities with lemon and dried herbs. Apply some oil and melted butter and close the cavities to reshape the fish. Place a greased lining in the baking tray and bake until the skin is crispy and the flesh is white and firm.
What Is The Best Way To Cook Fish
Easy Ways to Cook Fish Bake. Heat oven to 450°F. Sauté or pan fry. This technique results in food thats crisply tender. Pan broil. Thicker cuts, at least 1-inch thick, are best so fish doesnt become too dry during broiling. Microwave. Almost any boneless fish fillet/steak is suitable for microwaving. Grill. Poach. Deep fry.
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How To Bake Frozen Fish
Fish freezes beautifully for later, but you’ll want to make sure you thaw it correctly first. The best way to thaw fish is to gradually let it thaw in the fridge overnight. If you must thaw it quickly, place it in a resealable bag and immerse in cold water. If it will be cooked immediately after thawing you can microwave it on the defrost setting, stopping when fish is still icy but pliable. Once thawed, it can be used in place of any recipe calling for fresh fish.
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What Kind Of Fish Is Good For Baking
Whats the best fish to bake? For this fish recipe, your best bet is to use a flaky white fish, such as tilapia, halibut, cod, bass, grouper, haddock, catfish or snapper. White fish doesnt mean that the fish is white in color rather, it is a mild-flavored fish that cooks quickly and seasons very well.
Best Fish For Grilling
Mahi-mahi: A good grilling fish has to have a certain solidness or heft to itotherwise, theres a chance it will get too flaky and fall through your barbecue grates. Mahi-mahi is a sweet and mild white fish, a Hawaiian favorite, and it stays firm on the barbecue. Grilling it wont take long, so be careful not to overcook it. We suggest these amazing mahi-mahi kabobs thatll make you feel like youre on a tropical vacation.
Tuna: Tuna is definitely one of the most barbecue-friendly fish because its so hearty and meaty. Next time youre at the seafood counter, grab tuna fillets or steaks and throw them on the grillyou wont miss your hamburgers at all. We love a good aioli, and this herbed aioli on grilled tuna recipe is one of our favorites.
Salmon: As a meaty, fatty fish, its no surprise that salmon is the barbecues best friend. It holds together well and its rich flavor is loved by seafood fans all over. Salmon can be baked just as easily as any of the fish listed below in the baking section, but grilling it is a special treatwe love the flavor you get from using a cedar plank, which gives the salmon an added smokiness.
Pro tip: Cedar planks on the barbecue are a great way to grill lighter fish, like Tilapia, which otherwise wouldnt hold their own on the heat.
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Best: Farmed Rainbow Trout
Nearly all trout at your local supermarket is farmed rainbow trout. Trout farming in the United States is strictly regulated, and the chemicals that producers can use are limited. Because the farms are contained, the fish are more protected from contaminants and keeps mercury levels low. This tasty and affordable fish is high in omega-3 fatty acids and B vitamins. It has a soft texture and flavor kids will likely enjoy. Trout pairs well with lemon and herbs like dill, thyme, or parsley, says Turoff. It can be grilled or roasted for a simple meal.