How To Make Super Easy Oven Baked Fish Recipe

After you come home and get tired of work, you will find here everything you need to prepare a wonderful and delicious meal. Learn the steps of making the perfect grilled fish. Enjoy a healthy meal.

Fish is a nutritious food and an important part of a healthy diet. It is extremely healthy and versatile as it is a source of protein, omega-3 fatty acids, and not rich in saturated fats. Unlike meat, it can be prepared in different ways and is especially delicious when roasted.

However, it is a delicate food that can spoil easily if you do not take good care of it. Therefore it is necessary to avoid some mistakes especially when cooking that occur constantly.

What kinds of white fish are out there?

White fish is one of the best and sweetest types of fish. It is distinguished by its different taste. There are many white fish in many Arab countries. The sweetest and most beautiful types of white fish are:

golden fish : This fish is also very famous in Morocco, and it is one of the most widespread types of white fish, very smart and has a great degree of intelligence and strength, this type remembers well its food dates, and it remembers for up to a year.

tadpole : It is a type of white fish in Morocco that has a high reputation in the Maghreb. It depends on worms for food, and as some describe it, its intelligence is high and its taste is fantastic.

sardine : This fish is characterized by its small size, but it contains a large amount of calcium, which may reach 60%, and it contains a lot of vitamins, fats and proteins. You may notice that this type is usually canned and you may find it fresh.

Salmon : It is a type of white fish that contains a lot of vitamins and healthy and beneficial fats for the body. It also contains vitamins B12 and B6. It also contains proteins and fats important to the body, especially children.

mullet : It contains vitamin C and is a delicacy that is fried and eaten fresh. Mullets contain beneficial amounts of potassium.

Halibut : Also, this type of white fish has a lot of omega-3, and it also contains large proportions of fats, proteins, and vitamin D in particular, this vitamin that most women need.

Health benefits of eating white meat fish:

Lowers blood pressure and cholesterol : Fish that contain omega-3 fatty acids that help reduce levels of bad cholesterol (LDL) in the body, it is known that omega-3 fatty acids in fish help reduce cholesterol levels, and prevent the formation of cholesterol in the body.

Reduced risk of heart disease : High cholesterol and high blood pressure are both risk factors for fatal heart disease, since eating white fish regularly can help prevent it.

Prevents menstruation symptoms : Women who suffer from premenstrual symptoms, should include fish in their diet regularly, due to the presence of omega-3 fatty acids that prevent the onset of symptoms.

improve mental state : A major player in maintaining brain health, which is why consuming white fish is often a great idea if you suffer from an anxiety disorder or clinical depression.

Improving the immune system : There are a lot of B vitamins in white fish, and most of them help keep your immune system strong.

It helps you sleep : Regular consumption of fish helps improve your sleep cycle. Various studies have supported the assertion that increased fish consumption improved sleep quality for most people, due to the higher concentration of vitamin D, which helps to sleep better.


One of the great things about making baked fish is that it cooks quickly so you can get a healthy dinner on the table fast.

The exact cooking time varies a little, depending on the thickness of the fish fillets. In a 425 degree Fahrenheit oven the fish will be cooked in 10-12 minutes.

Is it better to bake fish covered or uncovered?

Lots of people prefer to bake their fish by wrapping it in foil. This method is very efficient, as it cuts down on oven and utensil cleaning time. By wrapping the fish in a protective covering, it has a similar effect to steaming, as moisture is sealed within the foil rather than escaping into the oven.


Nope! White fish is very delicate and would fall apart if you tried to flip it. Simply leave it to bake on one side.

Regular hydration of fish

While the fish bakes, it must be hydrated, so that the fish does not dry out, even displaying a better appearance. You can also put some lemon slices on the fish (or inside the fish) to make the fish more succulent. Another solution is to grease it with olive oil and a few spoonfuls of citrus juice (such as lemon and/or orange). Other solutions to hydrate the fish is to use fish stock or white wine.

 What happens if you eat undercooked fish?

Foodborne illnesses can lead to severe vomiting, diarrhea, and abdominal pain, among other symptoms. 

The main types of food poisoning that can result from eating raw or undercooked fish and shellfish include salmonella and Vibrio vulnificus.

How do you know when your fish is cooked properly?

Cooking time will vary based on the thickness of your fish fillets, but if you can flake it with a fork and it’s opaque and not translucent, you’re good!

A good rule of thumb for this is to allow 6-8 minutes per 8oz of fish. OR, you could go with 10 minutes per inch of thickness depending on the type of fish used.

Always go for less vs more and check it. Underdone fish can be fixed, but overdone fish is ruined! We are so not into dry fish around here.

What is the ten minute rule for cooking fish?

Cook the fish about 10 minutes per inch, turning it halfway through the cooking time. For example, a 1-inch-thick steak should be cooked for 5 minutes on each side for about 10 minutes. Pieces less than 1/2 inch thick should not be turned over.

Is it okay to eat half cooked fish?

It is always best to cook seafood thoroughly to reduce the risk of foodborne illness. However, if you choose to eat fish and shellfish raw or partially cooked anyway, there are a few things you should know.

One rule of thumb is to only consume raw fish if it has been previously frozen.

How long does uncooked fish stay in the refrigerator?

Uncooked fish will last for a day or two if stored at about 40 degrees Fahrenheit or less in the refrigerator in a zip-top plastic bag according to the USDA.

Moreover, cooked fish lasts 3-4 days. The meat group itself is perishable and when it comes to fish it is one of the most perishable commodities, so care must be taken when handling, cooking and storing fish.

Why should uncooked fish be stored at 40°F or lower?

You should always store uncooked fish at 40 degrees Fahrenheit or lower. Bacterial growth occurs at a faster pace between temperatures of 40 degrees Fahrenheit and 140 degrees Fahrenheit, so it is always advisable to store uncooked fish lower than this. 

Being a highly perishable commodity, uncooked fish is susceptible to disease-causing bacteria and spoilage. The spoilage bacteria can degrade its quality while the pathogenic bacteria can cause many diseases including food poisoning if someone consumes spoiled fish.

How long can fresh fish be kept in the freezer?

The duration of keeping fish increases whenever the degree of coldness is low, and the fish maintains its quality while it is frozen for a period of up to 3-4 months only, especially fatty fish such as salmon, grouper, oysters and smoked fish.

As for the other types, they can be kept frozen for 6-9 months.

_ Fresh fish has a maximum period of preservation in the freezer, which is five days. As for frozen fish, it remains frozen in the freezer and edible for a period of 5-10 days. It can be preserved for several months when kept at minus 28 degrees. As for shrimp, crab and lobster, they can be preserved in the freezer Frozen from 8-10 days, and it can be preserved for several months when kept at a temperature of -28°C, as it remains alive for a long time after being caught, and shrimp loses its flavor after about 6-8 days of keeping it in crushed ice.

Clean, wash and dry the fish as soon as possible because time and temperature change the taste and flavor of the fish. 

Fish spoil quickly because of their strong gastric juices inside their guts, and if they are not cleaned, they will smell bad.

Clean the fish by cutting it from the throat, removing the gills and internal entrails, then wash and dry it with paper or put it in a colander to dry and then put it in a plastic wrap and keep it in the freezer.

Fresh fish can be kept refrigerated for two days only, taking into account placing it in a closed Container.

Be careful of cross-contamination and make sure to wash your hands, cutting board and knife with warm soapy water before and after use.

Usually the whole fish is preserved after purchasing it without cleaning, but it is not recommended because it may lead to spoilage of the fish and a decrease in its quality.

Packaging the fish in an improper way makes it exposed to drought and leads to cold burns as a result of contact with cold, dry air, and this affects the quality of the fish.

Before freezing fish, the head must be cut off and the gills, entrails and fins removed.

– When cleaning shrimp, it is preferable to remove the scales, remove the head and clean it from the tail, then wash and put in a colander until the water in it is disposed of, then put in plastic bags for freezing and put in the freezer.

Cleaned fish can be kept frozen whole in the form of slices.

It is preferable to divide the fish according to the family’s need and wrap it in cohesive plastic as an inner cover and then put it in another wrap that keeps the fish moist. The plastic wraps for freezing fish or aluminum foil as an outer wrap are placed in the freezer. As for the plastic bread bags, they are not suitable for freezing.

Remember to press the cover to get the air out to help prevent the fish from oxidizing with the air and causing rancidity.

Ensure that the freezer temperature is at 18 degrees Celsius or zero degrees Fahrenheit.

Small fish are frozen in one package, while large fish are preferably cut into 1 inch thick slices.


-White fish. I always get my fishmonger to remove any bones for me.


-Salt and pepper.


-Lime juice or Lemon.

-Herbs. rosemary, Oregano, thyme, dill and parsley are all delicious with fish.

-Asparagus. Green beans, broccoli, sugar snap peas can all be used instead.

-How to Prep Fish for Baking

How to Prep Fish for Baking

Use these methods before starting any baked fish recipe and even if you’re baking fish without a 


Thawing: If fish is frozen, allow enough time for it to thaw, covered, in the refrigerator. For faster 

thawing, transfer fish to a resealable plastic bag and submerge in cold water. Change the water every 30 minutes to keep it cold. Continue the process until thawed.

Fish Skin: For fillets with skin, if desired, use a sharp fillet knife to remove the skin from the raw fish. 

You can also remove the skin after baking. If any scales are on the skin, scrape them away before 

baking fish.

Pin Bones: Even if pin bones were removed at the market, there could be a couple of these tiny bones left behind. If you find any, remove them using clean needle-nose pliers or these WÜSTHOF fish bone pliers, ($45, Amazon) dedicated for kitchen use only. Pull out bones at a 45-degree angle toward where the head would be. You’ll enjoy your baked fish much more if you avoid bites with unexpected bones.

Dry Fish: It used to be recommended to rinse fish before baking, but fear of splattering harmful bacteria that might be on the fish changed that. We recommend not rinsing unless you need to rinse off any scales. Pat dry with paper towels whether you rinse or not.

Preheat the oven to 450°F for fillets and steaks or 350°F for dressed fish.

Even Thickness: Place the fish in a single layer in a greased shallow baking pan like this , ($14, ). For fillets, tuck under any thin edges so they don’t cook faster than thicker areas. Brush fish with olive oil, melted butter, or pesto to keep it moist, and season as desired with snipped fresh or dried herbs, spice blends, minced garlic, and/or salt and pepper.