Selecting Your Fish:
When selecting your fish you don't want a fishy smelling fish. That's an indication that it's not so fresh. Your fish should smell like the ocean or with a crisp clean air smell.
Check the eye of the fish, if it's cloudy stay away. The eye should be clear and black. It should well, look like a healthy eye, LOL.
When choosing fish always side with wild caught vs farm raised. Farm raised fish are being treated the same as the farm raised animals in feed lots. They are getting the antibiotics, growth hormones and feed that has been sprayed with pesticides and herbicides. The feed they are fed is not part of their natural diet.
The thickest part of the fish will generally speaking require about 10 minutes of cooking time per inch in the oven at 400 degrees.
Here is a wonderful fish recipe courtesy of the Institute of Integrative Nutrition Healthy Cooking CD:
Baked Cod with Lemon Miso Dressing
1 pound cod (or other light fish)
3 tablespoons sweet white miso
1 lemon (for zest and juice)
1 tablespoon ginger juice (grate ginger and squeeze pulp)
2 tablespoons shoyu (optional) (Shoyu is a soy sauce, which is a dark brown liquid made from soya beans that have undergone a fermentation process.)
1-2 scallions, minced
1/4 cup warm water to dilute the miso
Place your fish in your baking pan or casserole dish and set aside.
To prepare sauce: In a bowl
place lemon zest, miso, lemon juice and add warm water to dilute it so it's not a lump.
To juice your ginger:
Take a piece of ginger (no need to peel) and grate it with your grater on the smallest grater side until you have about 2 tablespoons of grated ginger.
Then you simply squeeze the ginger with your hand and out comes the juice. That's it, simple and easy.
Spread your sauce over your fish and put a couple of lemon slices on top and back at 400 degrees (time depends on thickness) then when done garnish with the scallions.
Yummy!
Hope you enjoy and God Bless
Jackie Bennett
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