Dinner on The Deck Summer 2012 - Grilled Basa & Veggies!

I've often been asked how to prepare and bake or grill fish. As many of you are looking to add fish to your diet or variety to your lean protein consumption and healthier eating habits, fish is an excellent food to incorporate into your regular meal planning. So, to make it easy, here are my simple tips to prepare a basic marinade that goes well with any fish to flavor and bake the perfect fish:

Most important is to make sure you start by buying quality fish - if you approach the seafood counter at the grocery store and it smells like fish, don't buy it! Fresh, quality fish should NOT have a fishy smell, not even salmon! Be sure to purchase from a fish market or quality grocery or market. Organic or Wild Caught is best and healthier than "Farm Raised". Frozen fish is a great option and can be defrosted the night before by putting in the refrigerator or prior to baking by placing in colander and running cold water over the fish until thawed. Some of my favorites and staples in our household are Basa, Salmon, Cod and Chilean Sea Bass. This basci recipe below tastes delicious on each of these types of fish.

• Preheat Oven to 425 Degrees
• Rinse and Pat Dry Fish Fillets. Drizzle EVOO (Extra Virgin Olive Oil) in bottom of baking dish and also drizzle EVOO on Fish Filets
• Sprinkle with these 2 Key Spices - Old Bay Seasoning (Regular or Blackened) and/or Lemon Pepper - if time permits, marinate for 15 minutes or so
• Add any other spices you like - Pepper, Cayenne Red Pepper, Marjoram, Thyme, Basil, Garlic Salt, Sea Salt
• If adding freshly squeezed lemon, be sure to do so no more than 15 minutes before baking to prevent acid from the lemon affecting the fish
• Bake for 20 minutes - remove from oven and let it sit for couple minutes
• Serve and Enjoy!

If you prefer to grill your fish, coat the grill with a cooking spray, preheat grill to medium high and grill for 15-20 minutes. Using a grill tray or basket will help remove fish from the grill when done to help prevent fish from sticking to the grill. Pair with grilled vegetables - marinate in EVOO and add Emeril's Essence Seasoning or basic Pepper or Lemon Pepper - and sweet potatoes seasoned with cinnamon and sea salt or quinoa. Trent grilled this dinner & took this picture last summer - it was one of our many Summer dinners on the deck and a typical weeknight dinner for us. Cheers!