SASSY SPICY FOIL-BAKED FISH FOR ONE
Super easy, light but super satisfying way to incorporate a nice whitefish fillet, some colorful veggies, and lots and lots of flavor. Feel free to substitute, add, or subtract any of your favorite veggies!
Provided by B-Walk
Categories < 30 Mins
Time 25m
Yield 1 serving(s)
Number Of Ingredients 11
Steps:
- Preheat oven to 450 degrees.
- Rinse and dry your fish, and rub each side with some olive oil. Season each side with cajun seasoning.
- Place fish in the center of a very long piece of foil on a cookie sheet.
- Toss veggies, garlic, pepper flakes, cajun seasoning and remaining olive oil in a bowl until everything is sufficiently coated.
- Spread veggie mixture over fish fillet.
- Squeeze juice of lemon over veggies and fish. I put the rest of the lemon on top of the mixture while it bakes for extra lemon flavor, but you don't have to.
- Fold foil around fish and vegetables so that a packet is formed.
- Bake at 450 for 15 minutes.
- Open foil, place on plate, and dig in!
Nutrition Facts : Calories 449.9, Fat 30.4, SaturatedFat 4.4, Cholesterol 101.5, Sodium 123, Carbohydrate 16.5, Fiber 5, Sugar 7.1, Protein 30.9
SPICY WEST INDIES FISH
Steps:
- Soak the fish in lime juice for 30 minutes in a glass pan or non-corrosive dish. Remove the fish, reserving the juice. Combine the curry powder, cumin, paprika, allspice, ginger, salt, black pepper, and cayenne pepper in a small bowl and stir until well blended. Place each fish fillet on an individual sheet of aluminum foil. Coat each fillet with the spice mixture. Sprinkle a tablespoon of the lime juice over each piece of fish. Place a mound of onion on the top of each fillet. Wrap each fillet tightly in the foil.
- Remove the rack from the grill and lightly oil it with vegetable oil where the fish will be placed. Make a fire in the grill and cook for 5 minutes. Turn the fish packets and cook for another 3 minutes. Open a packet to see if the fish is done. The flesh should be opaque and the skin should pull away from the flesh; flakiness is usually a sign of overcooking.
SPICY OVEN-BAKED CATFISH
The egg whites keep the moisture in the fish, I strongly suggest to serve this with creamy lemon sauce (recipe below) it is what makes this extra special and the sauce takes only minutes to make, it can be made up to 1 day ahead if desired, using low-fat sour cream for the sauce will reduce the some of the fat content, using fat-free sour cream it will make it almost totally fat-free, although I have never used fat-free sour cream I cannot say it will be okay, you can of coarse use full-fat sour cream if you wish! Adjust the cayenne pepper to taste.
Provided by Kittencalrecipezazz
Categories Catfish
Time 40m
Yield 7 serving(s)
Number Of Ingredients 7
Steps:
- For the fish; wash the fish fillets under cold water, then pat dry with paper towels.
- In a shallow bowl mix together the dry breadcrumbs with seasoned salt, black pepper, garlic powder and cayenne pepper.
- In a bowl whisk or beat egg whites until foamy.
- Dip the fillets into egg whites, then dredge in the breadcrumb mixture.
- Place the fillets in one layer onto a well-greased wire rack that is set on a large baking sheet.
- Bake at 400 degrees for 20 minutes or until fish is golden brown (do not overbake).
- LEMON CREAM SAUCE; in a bowl mix together one 8-ounce container of sour cream (low-fat is okay) 1-2 tablespoons fresh chopped parsley, 1/2 teaspoon grated lemon rind, 2-3 tablespoons lemon juice and salt and pepper to taste.
- Cover and chill until ready to serve.
Nutrition Facts : Calories 392.8, Fat 16.2, SaturatedFat 3.8, Cholesterol 89.7, Sodium 366.2, Carbohydrate 22.6, Fiber 1.4, Sugar 2.1, Protein 36.4
QUICK AND EASY BAKED FISH FILLET
We love boating here in the Hamptons in NY. Fluke (summer flounder) fishing is one of our favorite past times. The water is so clean you can actually watch the fish going to the hook. With fresh fish, we enjoy very basic, tasty recipes. This is a keeper!
Provided by JOAN2005
Time 35m
Yield 3
Number Of Ingredients 6
Steps:
- Preheat oven to 400 degrees F (200 degrees C).
- Place flounder in a baking dish; season with salt and pepper. Mix lemon juice, butter, and onion together in a bowl; pour over flounder.
- Bake in the preheated oven until fish is opaque and flakes easily with a fork, 25 to 30 minutes.
Nutrition Facts : Calories 164.5 calories, Carbohydrate 0.8 g, Cholesterol 87.4 mg, Fat 4.5 g, Fiber 0.1 g, Protein 28.6 g, SaturatedFat 2.1 g, Sodium 530.9 mg, Sugar 0.2 g
SPICY BAKED TILAPIA AND TOMATOES
This is a recipe that my wife created and I simply LOVE! This has become one of our two top favorite fish recipes ever. It is a little spicy, and that can be adjusted as desired. But this one is never fishy, and is a nice blend of seafood and Mexican-style food. We always make this with frozen or fresh tilapia, but you could substitute any light, thin white fish fillet.
Provided by Dave Salch
Categories Tilapia
Time 40m
Yield 6 serving(s)
Number Of Ingredients 9
Steps:
- Sauté the onion in olive oil until lightly brown.
- Add garlic and sauté for a minute longer, then scoop out and set aside.
- Pat fish dry, then sprinkle with lemon juice and salt (optional) on one side. Lightly sprinkle with bread crumbs on that side for a light coating.
- Place fish in the hot pan breading side down and repeat the sprinkle with lemon juice, salt, and bread crumbs for the top side.
- Fry fish over medium-high heat till done through, about 10 minutes, flipping once. remove fish and set aside in a baking dish.
- Add onions, garlic, crushed tomatoes, and Mexican tomato sauce to pan and heat over medium heat. Be sure to scrape all the leftovers from frying into the sauce by scraping/stirring.
- Pour the cooked sauce over the fish in the baking dish to cover completely and bake in the oven at 350° for about 20 minutes.
Nutrition Facts : Calories 233.8, Fat 7.4, SaturatedFat 1.5, Cholesterol 62.5, Sodium 232.2, Carbohydrate 15.5, Fiber 2.5, Sugar 1.6, Protein 28
SPICY GRILLED FISH FILLETS
Make and share this Spicy Grilled Fish Fillets recipe from Food.com.
Provided by yewoinfamilycooking
Categories High Protein
Time 35m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Cut the fish fillets four pieces; squeeze the lemon; rinse the fillets with fresh lemon juice; pat dry.
- Mix the hot red chili pepper powder; ground allspice, breadcrumbs.
- Rub the fillets with two tablespoon of oil.
- Dip the fillets in the buttermilk and then into the breadcrumbs, covering all sides.
- On a grill rack, lay the fish fillets side by side; lightly coat the fillets with one tablespoon of oil; keep the fillets standing until coating sticks.
- In a preheat 400 oven, grill the fillets for 20 minutes or until golden brown; or in a medium heat, on a greased pan, fry the fillets turning sides, until golden brown.
- Serve it warm.
Nutrition Facts : Calories 282.4, Fat 12.3, SaturatedFat 2, Cholesterol 63.6, Sodium 242.1, Carbohydrate 13.3, Fiber 1.5, Sugar 2.8, Protein 29
BAKED SPICY FILLET OF FISH FOR ONE
Make and share this Baked Spicy Fillet of Fish for One recipe from Food.com.
Provided by Latchy
Categories Very Low Carbs
Time 17m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 325 degrees.
- Place curry and mustard powders, lemon juice, soy sauce and black pepper to taste in a bowl and mix to combine.
- Brush fish with lemon juice mixture and place in a greased baking dish.
- Dot with butter and bake for 15 minutes or until fish flakes when tested with a fork.
- Serve with tossed salad and new boiled potatoes.
Nutrition Facts : Calories 250.4, Fat 15.4, SaturatedFat 8, Cholesterol 108.6, Sodium 839, Carbohydrate 4.2, Fiber 1.1, Sugar 1, Protein 23.9
LIGHT AND SPICY FISH
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Place a sheet of aluminum foil onto a baking sheet, and grease lightly.
- Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over fillets, and squeeze lime juice over the top. Bring the sides of the foil together, and fold the seam to seal in the fish.
- Bake in preheated oven for 15 to 20 minutes, or until fish flakes easily with a fork.
Nutrition Facts : Calories 182.6 calories, Carbohydrate 4.1 g, Cholesterol 61.7 mg, Fat 2.3 g, Fiber 1.2 g, Protein 34.7 g, SaturatedFat 0.5 g, Sodium 340.8 mg, Sugar 1.8 g
BAKED FISH FILLETS
Steps:
- Preheat oven to 350 degrees F (175 degrees C). Grease a baking pan with vegetable oil.
- Place mackerel fillets in the baking pan; season with salt and pepper.
- Mix butter, lemon juice, and paprika together in a bowl. Pour over mackerel fillets.
- Bake in the preheated oven until mackerel flakes easily with a fork, 20 to 25 minutes.
Nutrition Facts : Calories 399 calories, Carbohydrate 0.5 g, Cholesterol 109 mg, Fat 31 g, Protein 28.3 g, SaturatedFat 10.2 g, Sodium 540.2 mg, Sugar 0.1 g
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