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Baked Fish: Date Added: 13 Sep 2010
Listed in: Entrees
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Baked Fish

Use this recipe to prepare all fish fillets including: cod, haddock, halibut, flounder, and pollock. The key to this recipe is quick cooking in a hot oven.

1 pound fish fillets
¼ cup bread crumbs
¼ teaspoon dried oregano
1 tablespoon olive oil
Preheat oven to 450

Cooking Instructions

1. Combine oil with bread crumbs and oregano.
2. Place fish fillets in a lightly oiled oven proof dish. Sprinkle prepared crumbs evenly over fish. Preheat oven to 375 degrees, rack should be placed in top one-third of oven. Bake 7 minutes for a fillet 1/2 inch thick, 10 minutes if the fillet is 1 inch thick ; Serve with wedges of fresh lemon.
To test fish for doneness; a fish is cooked when it loses its translucency and “flakes” With a little experience this will become second nature to you.. You can also use a thermometer, fish is cooked at a temperature of 140 F. Cook fish too long and it loses flavor as juices dry out.
A fillet should be free of all bones but always check before serving to a very young child.
Calories 184, Fat 4.8 g, Cholesterol 84 mg, sodium 148 mg carbohydrate 4.9 g, Protein 28.4 g.

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