Ingredients with Measurements:
- 4 fish fillets (such as tilapia or cod)
- 1/4 cup fresh parsley, chopped
- 2 garlic cloves, minced
- 1/4 cup lemon juice
- 1/4 cup olive oil
- Salt and pepper, to taste
Special equipment needed:
- Baking dish
- Aluminum foil
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C).
2. In a small bowl, mix together the parsley, garlic, lemon juice, olive oil, salt, and pepper.
3. Place the fish fillets in a baking dish.
4. Pour the parsley-lemon mixture over the fish, making sure each fillet is coated.
5. Cover the baking dish with aluminum foil.
6. Bake for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Remove the foil and broil for an additional 2-3 minutes to brown the top.
8. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 25 minutes
Temperature:
375°F (190°C)
Serving size:
4 servings
Nutritional information:
Calories per serving: 200
Fat: 10g
Protein: 25g
Carbohydrates: 2g
Fiber: 0g
Sugar: 0g
Sodium: 150mg
Substitutions for ingredients:
- Fresh parsley can be substituted with dried parsley.
- Lemon juice can be substituted with lime juice or white wine vinegar.
- Olive oil can be substituted with vegetable oil or melted butter.
Variations:
- Add sliced lemons on top of the fish before baking for extra lemon flavor.
- Use different types of fish, such as salmon or halibut.
- Add sliced cherry tomatoes on top of the fish before baking for extra color and flavor.
Tips and tricks:
- Make sure to coat each fillet evenly with the parsley-lemon mixture.
- If the fish is not cooked through after 25 minutes, continue baking until it flakes easily with a fork.
- Serve with extra lemon wedges on the side for squeezing over the fish.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or oven until heated through.
Presentation ideas:
Serve the fish on a bed of rice or quinoa with a side of steamed vegetables.
Garnishes:
Garnish with additional chopped parsley and lemon wedges.
Pairings:
Pair with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Steamed vegetables, such as broccoli or asparagus
- Roasted potatoes or sweet potatoes
- Rice or quinoa
Troubleshooting advice:
- If the fish is dry, it may have been overcooked. Make sure to check the fish after 20 minutes to avoid overcooking.
- If the fish is not flavorful enough, add more salt and pepper to taste.
Food safety advice:
- Make sure to cook the fish to an internal temperature of 145°F (63°C) to ensure it is safe to eat.
- Always wash your hands and any utensils or surfaces that come into contact with raw fish to avoid cross-contamination.
Food history:
Baked fish is a classic dish that has been enjoyed for centuries. It is a simple and healthy way to prepare fish, and can be flavored with a variety of herbs and spices.
Flavor profiles:
The parsley-lemon mixture adds a bright and fresh flavor to the fish, while the garlic adds a subtle depth of flavor.
Serving suggestions:
Serve hot with a side of rice or quinoa and steamed vegetables for a healthy and flavorful meal.
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Taste: Herbaceous, Citrusy, Tangy, Savory, Zesty