Good eat:Lemon spice baked fish recipe

Lemon Spice Baked Fish (or Chicken Breast or Salmon or meat of your choice)

w/Green Beans

The recipe and pictures are from a young naturalista by the chosen name of Apple. To read more about her and her healthy choices check my previous post: http://goodhealthdiva.blogspot.com/2011/08/good-health.html

Now here's the recipe in her own words! Enjoy!

"You will come to see that you can come to achieve this healthy delectable in about 45 minutes.

Ingredients:

1 Lemon

Whiting Fish (up to 4)

Green Beans (if canned drain before using)

Butter or Margarine or Marinade

Worsctershire Sauce

Cayenne Pepper (spice)

Salt (can use seasoning salt)

Black Pepper

Paprika (spice)

Curry (spice)

Parsley (spice)

Onion salt (not necessary I use it sparingly)

You will also need:

Baking pan

Aluminum Foil

Oven (you can also make this on a grill if it’s too hot for an oven or you just want a slight variation)

Something to flip fish (sturdy spatula)

I also like to use a timer (as to I am very forgetful and don’t want my meal under o over cooked)

Directions:

You can use the ingredients in a way that is most accommodating to your taste buds. I like spiciness and lemoniness (I know that isn’t a real word lol but I likes what I likes) and prepare it so.

                First I make sure my fish is thawed and that my pan has been foiled and that that foil does not have any holes in it because I want my fish to be able to marinate and remain tender amidst  all of the seasonings, lemon, butter and sauce. I then put the fish into the foil, preheat the oven at 350®F and begin to season.

                I like to add the cayenne pepper, black pepper and salt first because I like a certain amount, I don’t want either to drown out the other flavors(and they will, I don’t want it TOO spicy or TOO salty). However, I want to be able to taste the cayenne as my main spice. Therefore, if I put too much I can rinse and reapply. Everything else I use quite sparingly.

I then lightly sprinkle (and I do mean lightly) with the onion salt (again this spice is not necessary) paprika and curry, roughly the same amount. I then generously add parsley flakes (this can either be dry from a spice bottle or freshly cut yourself). Flip the fish over add thin slices of butter (I cannot say an amount because it depends on the amount and size of your fish- use I little more than I did if you are using chicken breast as they are typically thicker than fish) and repeat the seasoning process.

I then cut my lemon (a 65:35 ratio cut) and squeeze lemon juice onto my fish generously (or to your own liking). I then go back to my lemon cut a thin slice and cut that slice in half (using one half of that slice per piece of fish) and lay it directly on top of my fish. Then I cut three thin slices of butter and lay one piece at the top end of my fish and at the bottom end of my fish and then the third directly on top of my lemon slice.

I add my green beans(with chicken breast I prefer spinach) to either side of my fish (not on top) and then add enough Worshctershire sauce (also not on top of fish) so that it lightly coats the bottom (but not so much to where I can’t clearly see the bottom- remember you have already added butter).

Baked fish with green beans

I then close my foil by taking either side, bringing them together and rolling them down so that most of the steam will be locked in (this will also help to seal in the flavor). I let it bake at 350 degrees for about 15 – 20 minutes pull it out, open my foil, flip my fish, squeeze a bit more lemon juice onto it, close it back up and then let it bake for another 15 minutes (about 20-25mns for thicker meats like chicken breast). Take it out, let it cool and EAT!

(One last tip: taste your fish after you have removed it from the pan and before you toss the “marinade” so that if you think you want to, which I do, you can pour a little over your fish and beans :D Happy Eating)

And here are some picks of when I baked Chicken Breasts and Spinach:

(My quick tip for the chicken and spinach) Eat the spinach and the chicken in one bite. The moistness of the spinach really helped to combat that dryness of the chicken and just make those seasons pop and the chicken melt in your mouth!

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Well that was Apple's recipe all in her own words! No editing of my own I just stayed true to my cook of the day! To learn more about Apple please read my previous post: http://goodhealthdiva.blogspot.com/2011/08/good-health.html

My own feedbacks here, the picture of the chicken looked good and based on the plate with the chicken I would have guessed that the meat looked a little dry! Thankfully she suggested eating the quicken and spinach in one bite. For someone like me there would be 2 issues! I can't stand spinach and I like food moisted! So the spinach would be a a deal breaker for me and I would come up with a nice sauce to eat my baked chichen with. My side dish of choice would have been some " pomme de terre sautee" Sauteed potatoes!

The fish and lemons look yummy right? It's hard to go wrong with butter and lemon and you can easily fix a lemon butter sauce to be a great addition on the other sides  that might accompany your fish/meat.

So what do you think? What's your favorite baked fish recipe?

N'na

Good health and choices from a natural's perspective

Eating healthy is becoming more an more important to some people and it doesn't matter what age we are or what culture we belong too, it's just smart to eat healthy and make other healthy choices. Today I wanted to share a recipe by a friend who goes by the name of Apple! She's a natural and one of her favorite thing to cook/eat is a baked fish dish that she concocted the first time she decided to bake some fish! Below are a  few pictures of her fave homemade "Lemon spice baked fish" and more about her. In my next post I share more about her recipe: http://goodhealthdiva.blogspot.com/2011/08/good-eatlemon-spice-baked-fish-recipe.html

Apple's Bio in her own words:
"I am a 21 year old undergrad student who is currently working on a bachelor in psychology and associates in biology and sociology. I love to play piano, create artwork, being generally creative and then seeing how they turn out, and then organizing cultural events and dance routines with my roommate/school sistahs.

I have, since I was in middle school, always been interested in healthy living and like to eat healthy and exercise, and my taste buds actually quite like healthy foods. I am not a chef I am simply observant and willing to be my own test dummy when it comes to food. I often start with a bunch of guessing what might taste nice with what and then try to take notes JUST IN CASE it actually turns out tasty lol.

I have, since I was in middle school, always been interested in healthy living and like to eat healthy and exercise, and my taste buds actually quite like healthy foods. I am not a chef I am simply observant and willing to be my own test dummy when it comes to food. I often start with a bunch of guessing what might taste nice with what and then try to take notes JUST IN CASE it actually turns out tasty lol.

I like this recipe because I really like fish, and seafood in general. I also really like citrus and to be able to taste the seasonings working with the fish and the lemon juice. However, being that I am black the people around me don’t often bake their meats but I really like to figure out ways to eat meat without having to fry it. I also really like to taste seasoning because I have a sensitive palate so that is another reason I prefer for my meat to not be smothered in grease. Now mind you I do like my fried chicken haha but I just prefer to not fry (not to mention I have always been cautious of grease popping because it gets me every time).

I don’t have a special diet, just try to be healthy and eat a lot of fruits and vegetables  because I like a lot of junk type foods haha, mainly potato chips and ice cream, every here and there I get a special craving for something more pastry like. However I am blessed to be a mesomorph, which is a body type. A person with a mesomorph body type can easily gain muscle but can also easily gain fat so I generally weigh about the same weight, within 15lbs, since I was a freshman in high school. I usually either am gaining muscle and loosing fat or losing muscle and gaining fat, I may also be a bit of ectomorph because I usually only gain a certain amount of fat.

Although I prefer to exercise regularly college and work get busy and life gets you distracted, hence the weight fluctuation, but in general I am a healthy person who tries to appreciate my body and treat it right so that it will treat me right. Other than that I like all types of exercise, although I rarely if ever weight train. My favorite forms of exercising are yoga, Pilates, and dancing.

I recommend the same thing everybody recommends which is to try to maintain a high fiber but balanced diet, because even too much of a good thing can be a bad thing, for instance oil.

Good luck to everyone on their Healthy Habits Journey !"

Like Apple, I too love fish and seafood and I love dancing. I do not pratice yoga per say but do enjoy stretching daily. The recipe to Apple's favorite creation will be shared in my next post! http://goodhealthdiva.blogspot.com/2011/08/good-eatlemon-spice-baked-fish-recipe.html Stay tuned and have a great week-end!

N'na