Easy Baked Fish with Lemon and Garlic Recipe

Add Herbs to Make the Perfect Crust

The contrast between the delicate interior of flaky white fillets of fish and a crispy exterior is a delight that will leave a lasting impression on your taste buds. This crispy crust blends herbs, black garlic, nuts and breadcrumbs. Experiment with different herbs that enhance the flavour of your fish fillet and blend well with black garlic.

Parsley:

• Flavour Profile – fresh and slightly peppery.
• Pairing – parsley is versatile and complements a wide range of fish dishes. Flat-leaf parsley is often preferred for its robust flavour, which pairs well with the savoury & balsamic flavours of black garlic.

Chives:

• Flavour Profile – mild onion flavour and a perfect accompaniment for black garlic.
• Pairing – chives add a subtle onion flavour that enhances the overall flavour without overpowering the fish. They are also excellent used as a garnish for a finishing touch.

Dill:

• Flavour Profile – fresh and slightly tangy with a hint of anise.
• Pairing – dill is a classic herb for fish, especially salmon. Its bright flavour adds a refreshing element to both cooked and cured fish.

Tarragon:

• Flavour Profile – anise-like with a hint of sweetness.
• Pairing – tarragon pairs well with white fish and shellfish. It can be used in sauces and marinades or added directly to fish before cooking.

Lemon Verbena:

• Flavour Profile – lemon-scented and slightly sweet.
• Pairing – lemon verbena adds a citrusy note to fish dishes. It can be used as part of a seasoning blend or as a fragrant addition to marinades.

Coriander:

• Flavour Profile – fresh with a hint of spice.
• Pairing – coriander is popular in Asian dishes and has a more vibrant flavour. It pairs well with white fish and is often used in salsas, ceviche, or as a garnish for baked or grilled fish.

Mouthwatering, Moist and Succulent

Flathead is an ideal fish for baking as it retains its tenderness and delicate texture when oven-baked. The fillets are not overly fatty, which contributes to their tender texture and typically have a flaky fine-grained texture, making them tender and easy to cook. The delicate nature of the flesh makes it well-suited for light and simple preparations that allow the natural flavour of the fish to shine. Oven-baking helps retain the moisture within the fillets, ensuring a succulent and tender outcome.

When baking fish, it’s essential to consider the thickness of the fillets, as thinner fillets will cook faster than thicker ones. Other options for oven-baking are Barramundi, Perch, Bream, Salmon, Coral Trout or any firm thick fillet fish.

Additionally, choosing sustainable and responsibly sourced fish ensures both environmental and ethical considerations are met and will help protect marine ecosystems and ensures the long-term availability of fish as a valuable food source.

Fish for a Nutrient Boost

Incorporating fish into your diet offers a myriad of health benefits due to its rich nutritional profile. Fish is an excellent source of high-quality protein, essential omega-3 fatty acids, vitamins, and minerals.

Protein: – Fish is an excellent source of high-quality protein, providing all essential amino acids required for muscle repair, growth, and overall body maintenance. Protein is also beneficial for weight management, as it promotes a feeling of fullness and helps regulate appetite.

Omega-3 fatty acids: – play a crucial role in heart health, reducing the risk of cardiovascular diseases by improving cholesterol levels, reducing inflammation, and supporting optimal blood vessel function. DHA, a type of omega-3 fatty acid found in abundance in fish, is vital to brain cell membranes. Omega-3s are essential for maintaining eye health. DHA, in particular, is a significant component of the retina, and its adequate intake is associated with a reduced risk of age-related macular degeneration (AMD).

Nutrient Rich: – Fish is rich in various essential nutrients, including vitamins such as vitamin D and vitamin B12 and minerals like iodine, selenium, and zinc. These nutrients play vital roles in bone health, immune function, and overall well-being.

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Baked Fish with Lemon and Garlic

Oven-baked Flathead fillets with a black garlic, herb and nut crunchy crust

Ingredients

• 4 fillets of flathead or similar white fish
• 2 to 3 lemons
• 2 slices of bread
• 4 cloves of black garlic finely diced with a wet knife
• 4 spring onions and or 1/4 red onion finely chopped
• 2 tsp dry mustard powder
• 3/4 cup grated cheese
• 1/4 cup toasted pinenuts
• 1/4 cup parsley, finely chopped
• salt and pepper

Instructions

• Blend bread in a food processor until fine breadcrumbs
• transfer to a mixing bowl and add black garlic, onions, mustard, cheese, pine nuts and parsley
• Lay some lemon slices on the base of the baking dish, place the fish fillets on top in a single layer, then poke extra lemon slices between the fish
• Sprinkle with salt and lots of pepper, and a squeeze of lemon juice
• Press the breadcrumb mixture on top of the fish
• Bake uncovered in oven 180C for 15mins or until fillets are cooked

Top Tips

• If Flathead fillets are not available, choose similar thickness white fish fillets. This will enable the fish and crumbs to be cooked at the same time. Thin fillets will be overcooked before the crust has browned and turned crunchy.
• The pine nuts add an extra crunch to the crust, but can be substituted with almond slivers or macadamia halves.
• For a non-vegetarian option, add some diced bacon to the breadcrumb mixture.
• Ensure the fish is placed in a single layer in the baking dish as you want lots of crunchy crust on each fillet.
• Make twice the quantity of breadcrumb mixture and freeze for next time. Prep time for your next Baked Fish with Lemon and Garlic will be 5 minutes.

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Frequently Asked Questions

How do you get the crust to stick to the fish?

The fillets need to be dry. Remove all wet wrappings and lay fillets on your bench to allow any liquid to drain away. If they still appear too wet, gently pat dry with a paper towel.

How long does Fish take to cook?

The Fish is done when it easily flakes with a fork and reaches an internal temperature of 145°F (63°C). The cooking time for fish fillets in the oven can vary depending on factors such as the thickness of the fillets, the type of Fish, and the oven temperature. Below is a general guide:-

Thin Fillets (1.25 cm or less):  cook for approx 4-6 minutes.

Medium Fillets (1.25 to 2.5 cm):  cook for approx 8-12 minutes.

Thicker Fillets (2.5 to 3.75 cm):  cook for approx 12-18 minutes.

Whole Fish (up to 1kg):  cook for approx 15-25 minutes

It is crucial to monitor the Fish closely nearing the end of cooking time to prevent overcooking, which can lead to dryness.

Is Flathead a good eating fish?

Flathead stands out as an ideal table fish due to its delicate, flaky texture and mild flavour, which make it a favourite among seafood enthusiasts. But those same characteristics make it equally suitable for seafood novices. It lends itself to baking, grilling, or pan frying, thus making it extremely versatile. In addition to its culinary attributes, Flathead’s popularity is rooted in its availability and sustainability.

Should fish be covered or uncovered when baking in the oven?

Definitely unclear if you desire a crunchy top. However, if the fillets are marinated in a sauce, you may bake them covered. This will create some steam and help to infuse the marinade flavour into the Fish.

Baked Fish with Lemon and Garlic

Conclusion

In our family, we’ve coined Monday nights as our official ‘fish night’ tradition; I like to ensure we eat at least one fish or seafood meal each week. However, it’s not just a tasty way to kick off the week but also my sneaky strategy to steer us back into healthy eating choices, as many weekends detour into the land of indulgence.

Baked Fish with Lemon and Garlic features regularly on our dinner table and never disappoints. I always make double quantities of the breadcrumb mixture and, therefore, have some in the freezer for a quick ‘go-to’. Whip up a tossed salad while it’s baking, and the meal is on the table within minutes; better still, it’s enjoyed by all.

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