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Easy and Healthy Baked Fish

November 8, 2011

This Sunday, Scott and I were busy in the kitchen preparing a soon-to-be assembled birthday cake for his Dad. Because I’m so busy this week already, its nice to know that come Thursday, all I have to do is defrost our cake layers and frost them! That post will hopefully be lovely and ready for your hungry eyes sometime next week!

But anyway, knowing we’d be elbow-deep in cake flour Sunday afternoon, we wanted to plan a simple and healthy meal for dinner. I quickly turned to my Fish cookbook from Williams Sonoma and found the answer; A recipe for baked cod fish with tomato and yellow squash. Ippolito’s is only a 3 block walk away from our house, so we headed over and had a quick conversation with the fishmonger, and decided to go with Scrod instead of Cod-since it was significantly cheaper. We also bought half as much as the recipe called for since we’re only two people. Other than the smaller quantity of fish, the only other changes I made to this recipe were omitting the potatoes and adding a sprinkling of hot paprika. This dish came out great! Light and flavorful, the fish was cooked perfectly, and we only had one casserole dish to clean up!

This is a fabulous weeknight meal when you’re in need of a break from heartier cold-weather fare.

Baked Scrod with Tomato and Yellow Squash

  • About 1 pound Scrod filets (you can substitute with cod, mahi mahi, or tilapia)
  • 2 vine tomatoes, sliced
  • 2 small yellow squash, sliced about 1/4-inch thick
  • 1 small yellow onion, sliced
  • hot paprika
  • salt and pepper
  • olive oil
  • fresh chopped cilantro

Preheat the oven to 400 degrees. Brush the bottom of a casserole dish with 1.5 TBSP olive oil. Lay your fish filets skin-side down (if you got skinless filets, just face the side that used to have the skin down!) in the dish and top with salt and pepper and a good sprinkling of paprika. Layer rows of alternating tomato and squash slices on top of the fish and top with onion slices. Drizzle 1 TBSP of olive oil on top  and finish with more salt and pepper to taste. Bake for 35-40 minutes, until fish is opaque and flakes nicely.

Serve topped with chopped cilantro.


4 Comments leave one →
  1. November 8, 2011 9:58 pm

    I love recipes like this for during the week when I have zero time to cook. Looks great.

  2. November 9, 2011 1:58 pm

    oh lovely! you must do the potatoes next time! It sounds weird, but i am in love with the potato and fish combination. That being said, squash and fish is also fantastic 🙂 i love the simplicity!

  3. November 10, 2011 3:27 pm

    you inspired me with this recipe to make a quick fish dish on my blog this week! i love the colors of the tomatoes and squash in your picture – it looks so fresh and light!!

  4. December 5, 2011 2:10 pm

    What a great colorful dish – and the post rocks, too!

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