Type: MAIN DISH
Suitable for: Ocean Perch, Rainbow Trout, Tilapia, Orange Roughy, Red Snapper, Pangasius, Catfish.
These two recipes are good with any fish filets, and vegetables can be varied to suit your family’s tastes. Both are easy ways to introduce a new kind of fish to your menu. Try it with ocean perch or yellow perch.
The only caution with this dish is: slice vegetables thin, so that you do not overcook fish while waiting for vegetables to cook. Give the vegetables a head-start, foil-covered in the oven, then add fish for the last 10 minutes of cooking.
2-3 quart ceramic or glass baking dish, oiled or buttered
Preheat oven to 425 degrees
1 ½ lb. or 4 filets any white fish
4 cups total thin-sliced vegetables (experiment with mixtures)
- Summer squash—all kinds
- Red or green bell peppers
1 cup total fish or chicken stock, clam juice or tomato juice, dry white wine
2-3 tsp. fresh herbs, chopped: garlic, basil, thyme, rosemary, parsley or heavy sprinkling of one or more dried herb leaves or flakes
Layer vegetables in oiled/buttered casserole dish, add liquid and herbs. Cover with aluminum foil. Bake for 15 minutes.
Open foil carefully (steam underneath!) and remove. Test vegetables (should be slightly more than half-done).
Layer fish filets over vegetables. Tilt pan to gather juices, spoon over filets to coat.
Return uncovered pan to oven. Test for doneness after 10 minutes.