Recipes > Lunch/Dinner > Roasted Fish Base Recipe

Roasted Fish Base Recipe

This easy roasted fish base recipe doesn't contain measurements – you don't need them! Season the filets & roast at 400F - 10 minutes per inch of thickness.
Easy Roasted Fish with lemon and garlic

This is one of our base recipes. This roasted fish base recipe contains very few measurements because you don’t need them! It is meant to be simple and basic. Feel free to jazz up the roasted fish to YOUR taste; that’s the point of our base recipes!

Three Must-Know Cooking Skills

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Culinary Tips for the Best Roasted Fish

Skin on or off? For this recipe, it doesn’t matter. When you roast/bake fish in the oven with the skin side down, the skin doesn’t get crispy, so it’s not very appealing to eat. However, it does separate easily from the fish once cooked. 

Remove small pin bones before cooking using fish bone tweezers; these are no fun to bite into!

A good fishmonger at your local grocery store can help you with the pin bones and skin. Don’t be shy to ask for help!

If using a spice blend, let the spices sit on the fish for ~15 minutes before cooking for maximum flavor development.

Drizzle non-fatty fish with extra virgin olive oil to help keep the fish moist.

If using dried herbs, sprinkle on the fish before cooking, as they need to re-hydrate.

Cook the fish to an internal temperature of 145ºF for food safety.

Ingredient Substitutions

  • Fish: use any fish of your choice – barramundi, cod, halibut, salmon, tilapia, tuna, etc.
  • Spices: use any single spice or combination of spices and herbs – taco seasoning, curry powder, garam masala, ras-el hanout, Italian seasoning, etc.
  • Herbs: use any fresh herbs of your choice – basil, cilantro, dill, oregano, parsley, rosemary, thyme, etc. When choosing which herbs to use, keep in mind the flavor profile you are seeking.
  • Olive Oil: substitute avocado or canola oil.

Base Recipe Variations

Remember that this is a base recipe, so the goal is for you to customize it to your taste!

Need some fish recipe inspiration?

Use these roasted fish recipe variations for inspiration, then have fun exploring other flavors and ingredients!

Equipment Recommendations

Use these kitchen tools for recipe success:

Health Benefits of Fish

Fish is a quality source of protein that is rich in vitamins, minerals, and sometimes healthy fats. The American Heart Association recommends eating two, 3.5-ounce servings of fish per week, and the Dietary Guidelines for Americans recommend 8 total ounces per week for the general population.

What Types of Fish are Considered Fatty?

Salmon, albacore tuna, herring, and mackerel are examples of fatty fish. Non-fatty fish examples include cod, halibut, barramundi, mahi mahi, pollock, and tilapia. Fatty fishes are especially high in EPA and DHA omega-3 fatty acids, which are good for heart and brain health. Non-fatty fish provides lean protein – a great way to reduce total saturated fat in the diet.

Serving Suggestions

Serve roasted fish as the main protein for wraps, bowls, or salads. Or create a plant-forward plate by serving alongside roasted vegetables and a whole grain such as brown ricequinoa, or farro.

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Easy Roasted Fish with lemon and garlic

Roasted Fish Base Recipe

This is one of our base recipes. This roasted fish recipe contains very few measurements because you don't need them! Simply season the filets and roast at 400ºF for 10 minutes for every inch of thickness.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course
Cuisine Seafood
Servings 4 servings

Ingredients
  

  • ~1 pound fish, whole or individual filets, with or without skin
  • 1-2 teaspoons spices, spice blend, or dried herbs
  • Salt & pepper

Optional Flavor Additions

  • 1-2 garlic cloves, thinly sliced
  • Drizzle of extra virgin olive oil
  • ¼ cup pesto (homemade or store-bought)
  • 1 Tablespoon chopped fresh herbs
  • Lemon wedge

Instructions
 

  • Preheat oven to 400° F. Prepare a baking sheet with nonstick spray, foil, or parchment paper.
  • Place fish filets skin side down (if skin on) on baking sheet. Rub on seasonings, sprinkle with salt and pepper (if not in spice blend), and top with optional garlic. For less fatty fish, drizzle with a little olive oil.
  • Place in oven and roast 10 minutes for every inch of thickness.
  • Once done, top with optional pesto, fresh herbs, and/or lemon juice. Enjoy!

Notes

The internal temperature should reach 145° F. 
 
What types of fish are considered fatty? Salmon, albacore tuna, herring, and mackerel. Non-fatty fish examples include cod, pollock, mahi mahi, barramundi, halibut, and tilapia.
Keyword Roasted Fish

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