Roasted Fish Base Recipe

This is one of our base recipes. It is meant to be simple and basic. Don’t be nervous when you don’t see measurements listed in the recipe. Trust us, you don’t need them! Feel free to jazz up your roasted fish however you like; that’s the point of our base recipes!

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!

Be sure to drizzle non-fatty fish with extra virgin olive oil. It helps keep it moist.

Sprinkle dried herbs on the fish before it is cooked as they need to re-hydrate.

Base Recipe Variations

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

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

Baked Pesto Salmon

Dill and Yogurt Salmon

Health Benefits of Fish

The American Heart Association recommends eating two, 3.5-ounce servings of fish twice per week, and the Dietary Guidelines for Americans recommend 8 total ounces per week for the general population. Why? Because fish is a quality source of protein that is rich in vitamins and minerals. Fatty fishes are high in EPA and DHA omega-3 fatty acids, which are good for your heart and brain.

What Types of Fish are Considered Fatty?

Salmon, albacore tuna, herring, and mackerel. Non-fatty fish examples include cod, pollock, and tilapia.

Serving Suggestions

Build a balanced meal with the addition of veggies and whole grains!

Roast some vegetables in the same oven while the salmon is cooking or steam vegetables on the stovetop.

Prepare a grain salad or a simple side of brown ricequinoa, or farro.

Looking for other healthy dinner recipes?

Try out these tried and true recipes!

Creamy Coconut Lentil Curry

Sweet Potato Black Bean Chili

Vegetarian Tostadas

Roasted Fish Base Recipe
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This easy roasted fish recipe doesn’t contain measures, because you don’t need them! Season the filets and roast at 400 degrees F for 10 minutes for every inch of thickness.

Course: Main Course
Cuisine: Seafood
Ingredients
  • Fish filets or steaks, with or without skin
  • Salt & pepper
  • Dried or fresh chopped herbs (optional)
  • Thinly sliced garlic (optional)
  • Extra virgin olive oil (optional)
  • Lemon (optional)
Instructions
  1. Preheat oven to 400° F. Prepare a baking sheet with nonstick spray, foil, or parchment paper.

  2. Place fish filets skin side down (if skin on) on baking sheet. Sprinkle with salt, pepper, and dried herbs. Top with thinly sliced garlic. For less fatty fish, drizzle with a little olive oil.

  3. Place in oven and roast 10 minutes for every inch of thickness.

  4. Once done, sprinkle with lemon juice and fresh herbs. Enjoy!

Recipe 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, and tilapia.

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