Fish Fillets in Paper Parcels

Ease: 4/5     Kid-friendliness: 3.5/5     Taste: 4/5     Time: 3/5

Prep: 15 minutes
Cook: 30 minutes

As I've mentioned before, I'm fussy when it comes to fish. I'm trying to "teach" myself to appreciate fish for fish, but until then, I like recipes that sort of mask the fish. This one was nice.

My husband said to score this recipe high for taste but low for "bang for your buck". In other words, he had to wait a while for what he felt was a small portion.

For tips and tricks for cooking with fillets, see here.

What you'll need:

• 2 Tbsp olive oil
• 1 onion, thinly sliced
• 1 garlic clove, finely chopped
• 2 peppers, (I used 1 green, and 1 red), seeded and cut into thin strips
• 8 oz can diced tomatoes
• 1 Tbsp chopped mint
• 1/2 tsp dried oregano
• salt and pepper
• 4 skinless fish fillets (I used sole)
• 4 oz feta cheese, crumbled
• 4 sheets of baking parchment or foil (I used parchment)

Preheat oven to 350 degrees F. 

Heat the oil in a frying pan over medium heat. Cook the onion, stirring occasionally for 3-5 minutes, or until soft. Add the garlic and peppers and fry until tender but not browned. Stir in the tomatoes and herbs. Season with salt and pepper. Remove from heat.

Using a round plate, cut 4 rounds of paper (or foil), each the size to easily wrap a fillet. 

Put a spoonful of the pepper mixture on one half of each piece of paper (or foil) and set a fish fillet on top. Spoon some of the pepper mixture over top of each portion. Scatter the cheese on top.

Fold the paper (or foil) over the fish, and fold the edges over several times to seal. Set the parcels on a baking sheet. 

Bake for 20-25 minutes or until the fish is cooked (for tips on checking the doneness of fish, see here). If you used paper, you can serve the fish in the parcels but remove if you used foil. Ta-da!

Recipe from Cook's Kitchen Handbook and 500 Basic Recipes

Oven-roasted Cod

Ease: 3.5/5     Kid-friendliness: 4/5     Taste: 3.5/5     Time: 3.5/5

I am learning all about fish these days in an effort to include more of it in our diet. Problem is, I'm a very picky fish-eater. I prefer fish coated and this simple method can be used for any firm fish. Both of my kids loved it.

See "Tips and Tricks for Cooking with Fillets", for more information!

What you'll need:

• 4 cod fillets (6 oz each)
• 1/4 tsp salt
• 1/8 tsp freshly ground black pepper
• 1 C crushed bread crumbs
• 1 Tbsp chopped fresh (or dried) parsley
• 1 1/2 tsp chopped fresh (or dried) chives
• 2 Tbsp margarine, melted

Preheat oven to 435 degrees F

Brush fillets with margarine; sprinkle with salt and pepper. 

Place bread crumbs in resealable freezer bag. Seal bag and place on flat surface. Crush crumbs by rolling and pressing rolling pin over bag (I use a tea towel underneath to help prevent the crumbs from puncturing the bag).

Combine breadcrumbs, parsley, chives, and 1 1/2 tsp margarine in a small bowl; toss well. Spoon breadcrumb mixture over fillets, pressing down gently. Drizzle with remaining margarine.

Bake at 425 degrees F for 8 to 10 minutes or until the flesh flakes easily when tested with a fork.

NOTE: You could also BBQ the fillets in foil over high heat (which is what we ended up doing - getting maximum use out of our new BBQ!).

Tips and Tricks for Cooking with Fish Fillets

Growing up, I didn't eat much fish. My mom didn't like it and I always assumed, to my dad's frustration, that I didn't like it either. It wasn't until I was in college that I realized, fish is okay. My relationship with it is improving. Given it's health benefits, I have been making an effort to include more of it in our diet.

I am creeped out by the idea of fish eyes staring back at me when I cook, so for now I am sticking with fillets. Here are some tips and tricks for cooking with fish fillets that I've come across in my search for recipes.

1. A fillet is a boneless or nearly boneless piece cut lengthwise from the sides of the fish. It may or may not have skin.
2. When shopping for fillets, fresher is better. Look for vibrant flesh. If there is still skin on the fish, it should be shiny. Give it the smell test - it should not have a pungent or overly fishy smell. If there is any liquid on the flesh, it should be clear, not milky.
3. Fish perishes quickly. Only store it in your fridge for a day or two. If properly sealed, and kept in a deep freeze, fish can keep in the freezer for up to six months. When thawing frozen fish, thawing it in milk helps keep the fish tasting fresh (don't ask me why).
4. Sturdier/fattier fish (such as grouper, salmon and tuna) are better for grilling, as they practically baste themselves. Thinner cuts are great for frying or baking. Lean (such as cod, haddock, sole or halibut) fish can dry out at high temperatures, so a protective coating is a good idea when frying. 
5. To remove skin from a fillet, make an incision near the tail, hold firmly and cut down at an angle with the knife. 
6. Rinsing fish in cold water and lemon juice helps to maintain its color and enhance its flavor.
7. Once you start cooking your fish, leave it be! Turn only once (fish less than 1/2 in thick do not require turning). This helps develop a nice crust on the fish.
8. A general rule for cooking fish fillets, is to cook it 10 minutes for every inch of thickness.
9. Fish can easily be overcooked. Remove fish from heat a couple of minutes before end of estimated cooking time as it will continue to cook after you have removed it.
10. Many fish-eaters prefer tuna and salmon when it is still raw on the inside. This is not my cup of tea. The best way to check for doneness, is to use a thermometer. Cooked fish should have an internal temperature of 145 degrees F. You should remove the fish from the heat source when the internal temperature is around 140 degrees F, to avoid overcooking. Flesh should be opaque, firm, moist, and easily separate or flake. 
11. Don't be afraid to experiment with different herbs, spices and flavored butters, but try not to overwhelm mild tasting fish. 
12. Lastly, I always make "fish night" the night before garbage pick-up. That way all the packaging, skin, etc. doesn't sit around stinking up the kitchen or garage.

Coming soon: a simple way to prepare oven roasted cod!

Sources:

About.com
Cook's Kitchen Handbook; 500 Basic Recipes

recipetips.com