I got this recipe from About.com and it is great! The fish stays extremely moist. There are a couple things I did different than the recipe calls for. I will note it in the steps as I did them.
I served it with brown rice and green beans with almonds. We eat these beans all of the time, they are our favorite. I think it would also go well with snap peas or broccoli.
(By Laura Dolson, About.com)
This cooking technique is something of a miracle. The fish bakes at a low heat right on the platter you will serve it on. No pans to wash! You will know it is done when the fish flakes, but it doesn't change color as much because it keeps its moisture -- no more dried-out fish! And it is so flavorful!
Prep Time: 5 minutes
Cook Time: 45 minutes
Ingredients:
• 1 salmon filet - about a pound
• 2 - 4 T fresh herbs, chopped (thyme or dill is nice, but anything you like is probably good)
• 1/2 teaspoon pepper
• 1/2 teasoon salt (a bit more if kosher, or if fish is skinned)
• 1 teaspoon oil, if that - you just need a very thin film
Preparation:
I first saw this technique used on this segment1 of Jacques Pepin's TV show "Fast Food My Way". He does his a bit fancier, by removing the skin. This is not necessary, unless you don't want the unsightly skin hanging around your elegant buffet. The meat lifts right off the skin after it is done. It is a good idea to run your hand over the filet and make sure there aren't a bunch of bones, but frankly I don't always do that either - I figure people can pick out their own bones. If you do pick out the bones, it makes it easier if you drape the filet over something convex like a bowl - they stick right out when you position this fish this way.
1. Heat the oven to 200 F. (not a typo)
2. Chop up the herb, and mix it with the salt and pepper. I happen to have lemon thyme in my garden, and it is my favorite for fish, but regular thyme or any herb you like works fine -- even parsley. If you want to use more, that's fine, and sometimes I mix in a a tablespoon or so of sesame seeds.
***(For the seasonings I used Garlic/Dill Seasoning, Thyme, Salt, & Pepper.)***
2. Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. I usually run my oily hand from the platter-smearing over the fish so the seasoning will stick a bit better.
***(I did not put them on a serving platter, I do not have an oven proof one. I put them on a baking sheet lined with foil. I sprayed the foil with a Olive Oil cooking spray instead of rubbing oil on it.)***
3. Bake for about 40 to 45 minutes, until salmon flakes. You won't believe how good it is. I usually serve it with a sort of homemade tartar sauce mixing mayonnaise, lemon zest and juice, some of the same herb I used on the fish, capers, and a very small amount of hot sauce. I do it to taste, but I'll figure out a recipe soon and link it.
***(I cooked it for about an hour instead of the 45 min it calls for. The pieces of salmon I had were rather thick.)***
Nutritional Information: Figuring three servings per pound, each has zero carbs, 30 grams of protein, and 230 calories.
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