BAKED FISH

De/ ole fish, fillets or steaks may be baked in the oven. You
may vary the appearance and flavours by using toppings or low
calorie sauces. You will find some new and different ideas in the
recipes which follow. No matter which recipe you use, remember
the following rules to make sure that your fish is moist, tender
and delicious:

1. The flesh of fish contains little connective tissue and therefore

does not require a long cooking period. Overcooking dries and
toughens fish.

2. Do not thaw frozen fish before cooking. Fish is juicier when
cooked from the frozen state.

3. Fish is cooked when:

The flesh loses its translucent appearance and becomes
opaque.

The flesh flakes readily.

The flesh is easily pierced by a fork.

4. Serve fish immediately after cooking while it is still piping hot,
tender and juicy.

Baked Halibut Royale

2 pounds halibut steaks Juice of 1 lemon

1 teaspoon salt Y% cup chopped onion

¥% teaspoon paprika 1 tablespoon butter or other fat
Few grains cayenne Green pepper strips for garnish

Have halibut steaks cut 1-inch thick and place in a shallow baking
dish. Combine salt, paprika and cayenne with lemon juice and
pour over steaks. Marinate in refrigerator for 1 hour, turning the
steaks at half time so seasonings penetrate both sides. Cook onion
in fat until tender. Spread steaks with onion. Top with green pepper
strips and baste with marinade. Bake in a hot oven (450°F.) for
10 minutes or until fish flakes easily when pierced with a fork.

Makes 8 servings—approximately 160 calories per serving.

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