By Esther Boateng
Is your ovenproof dish buried at the back of your cupboard collecting dust? If so, dig it out, blow away the dust, and give it a good clean; you will need it for this baked fish recipe. This super versatile recipe is a complete meal, especially if you pair it with mashed potatoes; more on this later. You will also love this recipe if you like to keep washing up to a minimum. Although this recipe is made with red snapper, it works equally well with any type of white flaky fish such as cod, tilapia, bass, grouper or haddock.
The term ‘white fish’ refers to any type of white-fleshed fish that is mild in flavor. White fish, though relatively low in calories and omega-3 fatty acids, is high in protein. The nutritional profile varies by type, but most white fish varieties are packed with plenty of micronutrients like vitamin B12, selenium, magnesium, phosphorous, and potassium.
With over 100 different species within the snapper family (Lutjanidae), red snapper is probably the most common type. Like other white fish, it has an impressive nutritional profile: vitamin B12, vitamin B6, and pantothenic acid, also known as vitamin B5. Red snapper fillets are generally thin, so they bake relatively quickly, making them a great choice for this quick supper; you can also bake them whole.
Just like a casserole, all the ingredients go into one dish and cook at the same time. The slight tanginess of capers gives the dish a burst of flavor and compliments the buttery horseradish mash. This is a deliciously comforting recipe that is sure to warm the cockles of your heart.
Snappy Fish Supper
4-6 fillets red snapper or fish of choice
1/2 tsp. Dr. Cowan’s Garden Pepper Salt (or to taste)
1 Tbsp. Dr. Cowan’s Garden Horseradish Powder (optional)
1 Tbsp. fresh oregano or dried oregano
1 tsp. salt for the butter lemon mixture
1 tsp. salt for the herb mixture
Juice of 1 lemon
1/4 cup olive oil
2 Tbsp. butter
1/4 cup thinly sliced red onion for garnish (optional)
1/2 cup freshly chopped dill for garnish (optional)
3 Garlic cloves, crushed
1tsp. garlic powder
2-3 Tbsp. capers (optional)
1/2 tsp. dijon mustard
Mashed potatoes (optional serving suggestion)
- Pre-heat oven to 375 °F.
- Heat the butter in a pan on a medium low temperature until it melts and remove from the heat. Let it cool slightly
- Add lemon juice, olive oil, and salt to the pan.
- Thinly slice the shallots and crush the garlic then add this to the pan along with the mustard and capers. Whisk with a fork.
- In a separate bowl mix salt, pepper salt, oregano, ramp powder, and garlic powder.
- Lightly oil an ovenproof dish.
- Sprinkle the seasoning mixture on both sides of the fillets and then place in the dish.
- Pour the butter lemon mixture over the fillets.
- Place this in the oven for 15-20 minutes or until cooked. Remove the fish from the oven and garnish with chopped dill and serve with mashed potatoes.
The fish will lose its translucent or raw appearance when it’s done. Another way to tell if it’s cooked is to poke it with a fork at an angle and twist it gently; the fish will flake easily when it’s done.
If you want to err on the side of caution with the salt, use half a teaspoon for the butter lemon, and half a teaspoon for the seasoning mixture. If it needs more, you can always add it when the food is plated.
Add 1 tablespoon of Dr. Cowan’s Garden Horseradish Powder to your mash potatoes to amplify the nutrition and taste.