Fish - advice on quick cooking tips?

I've been hooked on the following ever since heading to costco and buying some frozen fish last week

Step 1: Go to costco and buy your choice of frozen individual fish (I bought a few 3lb bags of cod)

Step 2: put frozen fish into cold water and defrost for 10-15 minutes

Step 3: preheat oven to 420

Step 4: take fish out of plastic packaging and pat dry. Get out a little glass dish and cover with foil. Do a quick spray of pam on the bottom

Step 5: Rub Cod with 5g of olive oil. Mix 1/4 cup (1 serving) of breadcrumbs with 10g of olive oil and put on top of the fish.

Step 6: bake for 14 minutes.

Extremely tasty and takes about 5 minutes to prepare.

In total:

1 Tablespoon of EVOO
6oz of fish (cod in this case)
.25c of bread crumbs

370calories / 20C/17F/34P

mccindy72 wrote: »

Reesesayspeaces wrote: »

mccindy72 wrote: »

Reesesayspeaces wrote: »

TheopolisAmbroiseIII wrote: »

if they're thin, like a sole fillet, fry in a little butter and liberally season with salt and pepper. Serve on a salad, or in a wrap.

Sole is a disgusting bottom feeder. It's healthier to eat the insole of your gym shoes. Just because it has protein and low fat doesn't mean it's good for you!

Granulated Sugar is fat free. Why don't you go eat a bowl of sugar?!

Please do research before putting *kitten* into your body.

There's nothing wrong with sole, or sugar either, for that matter. Take a deep breath, stop cussing (which is rude and against the rules), and don't criticize other people's food choices.

I apologize. I'm a classically trained chef and I am very passionate about food. I just hate seeing people mislead into making unhealthy choices by clever marketing tactics.

Catfish, swai and tilapia are great to have as a meal every now and then (no more than a dozen times a year) but they are not healthy for you. They carry tons of toxins. You'd be very surprised to know how lenient the regulations are on farm raised.

I've done my research and am truly educated on these matters. If you have any questions in regards to cooking, feel free to ask.

Fun fact: did you know a banana is actually an herb and not a fruit? Haha

Another one? And no, there are no 'unhealthy' choices about food as long as you aren't eating that particular food for every meal.
Let's not get lost in the semantics of labeling fruit vs vegetables, etc. The OP is just asking about cooking fish.

So what fish do you recommend? I eat a lot of fish, salmon and cod and yes some tilapia. Salmon is my favorite.

Reesesayspeaces wrote: »

Eat less fish if it's not in your budget. Bottom feeders like tilapia and sole are not healthy for you. Sure they might be high in protein and low in fat but they also carry a *kitten* ton of toxins. It's better to eat quality fish once or twice a week than to eat unhealthy alternatives daily.

Wowza. People on these boards like to eat what they please.

As often as possible.

There is nothing wrong with sole, or tilapia or salmon or even catfish.

OP, I buy frozen salmon and tilapia filets. I spray a touch of olive oil in a deep 12 inch skillet with lid. Throw in all my veggies (mushrooms, broccoli, pea pods, onions, red pepper etc.) let them cook a few minutes, add some fresh garlic and push the veggies to the sides, add my fish, put on the lid and cook about 5 minutes each side, maybe a bit more. Take the lid off, throw in some fresh spinach and for about 340 calories I have more food than I can eat.