How To Prevent Fish From Sticking To Pan

Why Does My Fish Stick To The Pan?

A while ago on the Reluctant Gourmet Cooking Forum, there was quite a lengthy discussion of how to properly pan fry or saute fish to prevent it from sticking. There was so much conversation about it that I thought it would make a good article. I think we’ve all experienced that awful feeling when you try to turn your fish in the pan and it just won’t turn. Hopefully this lesson will give you the tools you need to perfectly cook a piece of fish.

The first thing to understand about fish is that it is very high in protein while also being relatively low in fat. This can make for a very healthy meal, but it also is a recipe for disaster if you don’t know what you’re doing. Believe me - I’ve been there.

Protein sticks. It is what glue is made from. If proteins are allowed to denature - chemically unravel - slowly, they stick firmly. Ever try to clean up egg white that has spilled onto and dried on the stove top? It is a mess.

Since proteins stick when they slowly unravel, you have to make sure that they cook quickly. This means that the heat must be high enough to start setting the proteins immediately.

There are a few keys to ensuring a lovely, seared piece of fish:

    * Medium-high heat
    * Hot pan
    * Dry fish
    * Time

Temperatures Are Important

As was pointed out in the discussion on the forum, browning doesn’t start until 320° F, so the surface of your pan must be at least that hot before you add the fish.

Since the temperature in the pan will drop when you add the fish, make sure that the fish isn’t at refrigerator temperature so the heat will recover more quickly. Take your fish out of the refrigerator at least fifteen to thirty minutes before cooking.

Preheat a well-seasoned cast iron skillet or other wide, heavy-bottomed pan over medium-high heat until a few drops of water immediately boil violently and evaporate after only a couple of seconds. This is a great way to know when a pan is hot enough to saute or pan fry.

Dry Fish Is Important

If your recipe says to rinse the fish off before cooking, make sure that you pat the fish dry. You’ll most likely be cooking the fish in butter, oil or some combination and fat and water don’t mix. So make sure  you remove as much water from the surface of the fish as you can.

Add just enough oil to coat the bottom of the pan.  Remember we are talking about pan frying or sauteing, not shallow frying. The distinction of these terms will be discussed in a future post because the more I read about these two cooking techniques, the more confused I get. If you tend to be heavy handed with the oil, you can just brush some directly on the fish.

Skin Side Down

Let the oil heat up until it shimmers in the pan before adding the fish. If you’ve brushed the oil directly on the dry piece of fish, just place it in the pan, skin-side down (if it has skin), and let it sit. I say skin side down because most chefs I’ve talked to about this say you always put the finished side (the side that will be seen when plated) down first.

I’m not sure but I think it’s because the pan (or grill) is hottest just before you add the fish and you get the best grill marks. When the fish hits the pan, it absorbs some of the heat and cools down a little. Doesn’t it always seem the flip side of whatever you’re cooking doesn’t have as good grill marks?

Skin Side Up?

I know another chef who disagrees with “skin side down.” He suggests always cook fish, chicken, meats skin side up. His logic is the heat from the pan or grill pushes the internal juices away from the heat source to the opposite side. When you flip the fish (chicken, meat) over, the skin helps prevent the juices from leaking out.

I’m not sure his theory is scientific or what Harold McGee would say, but it seems logical and it is often the way I cook chicken breasts with skin on them. I suggest you try cooking two pieces of fish or chicken, starting with one skin side up and the other skin side down. Cook them exactly the same and see if there is any difference in moistness. Be sure to look to see if any juices leak out.

Don’t Play With Your Food
As I was reading over the forum discussion, one sentence jumped out at me: “I didn’t move it in the pan until it was time to turn.” Remember you mom always tell you not to play with your food? The same is true when cooking fish, or any protein for that matter, the only way you will know when it is time to turn it is when the protein naturally releases from the pan.

If you are relying on a recipe’s instruction to “turn after three minutes,” you could run into trouble. When a protein has browned nicely, it will release from the pan with minimal sticking, if any at all.

Place the fish skin-side (or prettiest side) first in the pan and do not move it until it lets you. Adjust the heat so you hear a good sizzle but not any very loud sputtering and popping, and allow the fish to cook and develop a nice sear. It takes as long as it takes, but don’t walk away from it. You have to be ready to turn it when it is ready to give.

After the first three minutes or so, try and lift up the fish with a wide fish spatula. If it releases easily, gently turn the fish. If not, give it about another 30 seconds and try again. Don’t force it, though. You shouldn’t have to scrape with the spatula.

Don’t Overcook

Once the fish releases, turn the fish and let it cook until it is firm and opaque but not yet flaking. If you let it flake in the pan, you will end up overcooking your fish due to carryover cooking.

If cooking a thicker cut of fish to be finished in the oven, the same searing technique applies. Place the presentation side of the fish in the hot pan and let sear until it releases. Turn the fish, sear until lightly golden and then finish in the oven until the fish is firm and opaque but not flaking. Again, carryover cooking comes into play, so make sure you allow for that.

Some people will dust a piece of fish with a light coating of seasoned flour to help keep it from sticking. This is a perfectly valid way to cook fish, especially if you will be serving it with a thickened pan sauce since the flour on the fish mixes with the oil in the pan to form a roux. However, if you follow the rules of hot pan - hot oil - dry fish - time, you will find that you don’t need the added insurance of the flour and will only use it if you want to.

What’s Your Favorite Technique

Following these tips and techniques should help you cook fish without it sticking to the pan. Of course if you have your own personal favorite methods for keeping fish from sticking, we would love to hear from you.




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Most problem in frying fish is sticking on the pan. The oil temperature should be hot and avoid flipping the fish when it's not yet cooked, it will just break the fish and the cooking time will get longer.

Source

Food tip from Chef Rosebud

Carve out peppers and stuff them with rice or use them as colorful
containers for dips or other edible items.Include sliced peppers
on your next veggie tray. They can be used as a colorful
garnish. Use them to create colorful and exciting meals by adding
a mixture of different colored sliced or chopped peppers to your
favorite salads, pastas, and Chinese or Mexican dishes.

General Shelf Lives For Common Items

Flour unopened: up to 12 months. Opened: 6-8 months.

Sugar unopened: 2 years. Sugars do not spoil but eventually
may change flavor.

Brown sugar unopened: 4 months.

Confectioners sugar unopened: 18 months.

Solid shortening unopened: 8 months. Opened: 3 months.

Cocoa unopened: indefinitely. opened: 1 year.

Whole spices: 2-4 years. Whether or not opened.

Ground spices: 2-3 years. Whether or not opened.
Paprika, red pepper and chili powder: 2 years

Baking soda unopened: 18 months. Opened: 6 months.

Baking powder unopened: 6 months. Opened: 3 months.

Cornstarch: 18 months. Whether or not opened.

Dry pasta made without eggs unopened: 2 years.
Opened: 1 year.

Dry egg noodles unopened: 2 years.
Opened: 1-2 months.

Salad dressing unopened: 10-12 months.
Opened: 3 months if refrigerated.

Honey: 1 year. Whether or not opened.
Ground, canned coffee unopened: 2 years.
Opened: 2 weeks, if refrigerated.

Jams, jellies and preserves unopened: 1 year.
Opened: 6 months if refrigerated.

Peanut butter unopened: 6-9 months.
Opened: 2-3 months.


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Now you know how long does your ingredients lives in your shelves for unused and opened.
They definitely live long, so make sure you monitor when it will expire.

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How Long Do You Grill Boneless Chicken Breasts

By Nate Scot


Boneless Skinless Chicken Breast are the most expensive cuts of the chicken, but are worth it for many people because of the relative ease of prepping, cooking, and eating. Skinless chicken breast are also low in fat and high in protein. Care must be taken when cooking or the meat can become very dry in a short time.

Directions:

1. Make sure that the chicken has been rinsed completely before cooking, unless the chicken is soaking in a marinade. Pounding the chicken breast will make it uniform in thickness and easier to cook.

2. Pre-heat the grill on med-high to high and lay the chicken breast on the grill. A hotter temperature will cook faster and sear in the juice if grilled correctly.

3. Grill for approx. 4-5 minutes checking frequently to insure the chicken is not burning. The chicken is ready to turn when the bottom side has clear sear marks and the top still is pink.

4. Grill the chicken for another 4-5 minutes or until done cooking. Firmly touch the chicken at the thickest point to see if done. If overcooked the chicken will feel hard without any give. If undercooked it will feel a little squishy. If cooked right it should have a little spring back.

5. If you are unsure if the chicken is cooked enough you can make a small cut into the thickest part of the chicken. If the center is still translucent then it needs more cook time. The chicken will continue cooking after it is taken off the grill. This is when most people overcook, because they remove the chicken too late from the grill. Once it has cooked completely through it will start drying very fast. Most cooks will remove the chicken just before the center is cooked. Be careful with this in that you do not leave the center raw.

6. Remove from grill and serve. Now is a great time to add your favorite sauce. You can apply the sauce during cooking to make a tasty glaze if you want.

Safe Internal Temperature: 165 degrees

Tips:

* Chicken sticks very easy to a hot clean grill. To minimize sticking, lay the side of the chicken that had skin on the grill first. This will also insure much better sear marks. You can also lightly coat the outside of the chicken with oil or spray oil. Some people even use oil on the grill bars before placing on the chicken.

* Grilling the chicken too long on one side before turning will dry the chicken. Signs of grilling too long on one side are the raw topside turns white and the edges curl up.


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Chicken is easily cook, it takes only 2 minutes each side if you have a thin slice of chicken meat. So, if you are on a hurry and you need to cook something delicious, chicken will be best because it's easily cooked and very healthy. There are lots of easy chicken dishes you can make and your family can enjoy. I already posted Roasted Chicken Tenders with Peppers and Onions recipe, try it and I assure you, you'll love it!

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How to Cook Baked Potatoes - 3 Techniques, 5 Steps

By Ahmad Ranson Platinum Quality Author

Today, the potato is one of the most important of all foods. So it's surprising to think that this vegetable wasn't widely used until the last half of the eighteenth century. The potato is a tuber, which is an enlarged underground stem with buds (or eyes) that become new shoots. Potatoes are classified as either starchy, low-moisture varieties or as waxy, high moisture varieties.

How To Cook Baked Potatoes In A Conventional Oven (Regular Oven)

1. When you are baking potatoes, try to use russets (these are the best kind for baking) or other regularly shaped starchy potatoes.
2. Scrub well and pierce the ends with a fork or skewer so steam can escape.
3. For crisp skins, rub lightly with oil. For more tender skins, leave dry.
4. Place on sheet pans or on sheet pan racks in a preheated 400 degrees F oven and bake until done. This should be about a hour. To test doneness, squeeze gently. Done potatoes will give in to gentle pressure. (using sheet pan racks eliminates the hard spot that forms where the potato is in contact with the sheet pan)
5. Remove from oven.

To hold for service, keep warm and uncovered so the potatoes will not be made soggy by trapped steam. Hold no more than 1 hour, if possible.

It is important to note there was nothing said about wrapping potatoes in foil. Foil wrapped potatoes do not bake, they steam in their own moisture. The texture of a steamed potato is entirely different from a baked potato. So save yourself the trouble, work, and expense of wrapping the potatoes in foil paper and make better baked potatoes.

How To Cook Baked Potatoes In A Microwave

1. Wash the potatoes, and pierce with a knife once or twice all the way through.
2. Place in the microwave on a paper towel or plate. Plates do not stick to the potato.
3. Try to cook about 4 at a time.
4. 4 small potatoes = 7 minutes, 4 large potatoes = 10 to 11 minutes (microwave oven times vary)
5. If only one potato is being put in the microwave, when using a 1200 watt microwave, set the timer to 3:00 for a very small potato, set it to 4:30 for a medium-sized potato, and set it to 6:00 for a large potato. Huge potatoes will require 7 to 8 minutes.

Let the potato stand for five minutes. This will allow the inside of the potato to finish cooking with hot steam that is trapped inside.After waiting, cut open the potato and garnish with your choice of toppings.

Some microwaves have a baked potato button.

How To Cook Baked Potatoes On A Grill

1. Wash and scrub the potatoes well.
2. Pierce the potatoes with a fork or skewer so steam can escape.
3. Baste the potatoes with oil or butter.
4. Place the potatoes on a hot grill and sear them on all sides.
5. When the potatoes give in to pressure easily when touched, there ready to eat.

Baking the potato on a grill is probably the fastest way to achieve baked potatoes (next to baking them in or on an open fire. Another way to grill a potato is to par-coook the potatoes first. This method cuts down on the coooking time on the grill.


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I really love potatoes! Whether it's fried, baked or a part/ingredient in a dish. It's very delicious and will definitely satisfy everyone's stomach. Aside from being a healthy and delicious veggie it is also easy to cook. Who doesn't love potatoes? Well, for me it's one of my favorite veggie.

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Tips on Grilling For Delicious Steaks

By Francis Murphy Platinum Quality Author

An excellent meal is naturally a successful combination of flavorful food, wonderful ambiance and great company. More often than not, the preparation of delicious food requires effort and a sense of creativity. In the case of steak grill, there is no question that it takes effort and practice to prepare a perfectly grilled steak. Before the grilling takes place, the steps involved in preparation include choosing the right type of steak, having the right cut to it and also applying appropriate seasoning to marinade it. The following are just some of the many tips on grilling steaks.

Firstly, you should know that steaks come in various cuts. There are some terms you should familiarize yourself with. They include fillet, rib-eye, strip, T-bone or sirloin. The best cut for your steak is a matter of personal preference. However, thickness of the steak matters. Great steaks usually are an inch or thicker.

The next step after purchase is preparation. Preparing the steak for grilling is an important process because this affects the steak's quality and grilling outcome. You are strongly advised to purchase your steak on the day you intend to grill them. This maintains freshness and retains quality. Before you begin your steak grill, make sure that that it is at room temperature.

You will need to preheat the grill for about 20 minutes for a gas grill. As for charcoal grill, it is ready when it is covered in white ash. You will need to sear the steaks and cook for 3 minutes on a side on the highest setting with the lid closed. Then, reduce the heat to medium high and continue cooking until the steak is ready. Some may prefer their steaks to be rare, medium rare, medium or well done. This corresponds to the thickness of the stick as well.

To better understand steak grilling, you can always explore tips on grilling steaks available through various sources.


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There are techniques and tricks in choosing the right cut of meat for steaks and on how to grill it. I have a tip for you, if you're going to have steaks, you should choose the meat with many white part (I don't know what it's called but it's like fats on meat) because it will make you're steak more delicious and more tasty. Happy grilling!

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Need to Know Salmon and Fish Tips

By Tom Connelly Platinum Quality Author


Salmon is very easy to obtain and not difficult to prepare. Fresh salmon is usually available at your local supermarket, but you can also likely find frozen fillets and/or steaks, packages of smoked salmon, or canned salmon. They are all healthy as long as they are from wild salmon and not farmed fish. Canned is usually from wild fish. Smoked salmon has been showing up as farmed, and thankfully it is usually listed on the package as farmed fish, so it's easy to spot. Another way that you can tell them apart is color. The wild caught is a pale pinkish color while the farmed is colored through color added to the feed, so it looks more orange.

Salmon is usually prepared by baking or broiling, and served with vegetables and rice. This is a very healthy choice, especially when you take into account that it is loaded with heart healthy Omega 3 oils. Compare that to steak or pork, which is usually grain fed and full of saturated fat. The typical way that the salmon is cooked is much better than the breaded and deep fried way that other types of fish are usually prepared.

Most of the salmon sold in North America is from Alaska. Pacific salmon varieties are represented by Chinook (King), Coho (Silver), and Sockeye (Red) salmon. Atlantic salmon are obviously from the Atlantic ocean. Most of this type is farm raised rather than wild. I have had supermarket fish mongers insist that Atlantic salmon is wild caught because of the name, and they (should) know better. Now you do. Again, remember that pale pink is most likely wild and bright orange is farm raised due to the feed coloring. There is some recent data that farm raised salmon is not as bad as previously thought, but wild is still better. They are just healthier fish.

When buying fish, make sure that that fish counter area seems clean and that there is not a smell of bad fish. All of the fish should be under a cover if possible but definitely on ice. If the heads are on, the eyes should be clear and not cloudy, and the gills red. There should be no milky fluids on the fish or on the filet meat. The skin should be shiny and the flesh should be firm and not soft or squishy. Let your nose guide you. Learn to distinguish fresh fish smell to a fishy foul odor. Fresh salmon will only last for approximately 48 hours in the refrigerator. If you need to keep it longer, place it in a freezer bag and freeze it. Once frozen, they should ideally be eaten within 3 months.

Salmon can be cooked on the grill, poached, broiled, pan seared, or baked. It is very versatile. If you know how, raw salmon can be smoked and consumed that way. Salmon will cook rapidly in about 10 minutes for each inch of flesh. Baked fillets can cook nicely at 350F in twenty minutes time.

Canned salmon, one of my all time easy favorites, is as easy as opening the can. Some people who are not used to it might find the fact that most canned salmon contains skin and bones to be a bit off putting, but it is all edible. The bones are brittle and you can just mush it up with a fork until it is the consistency of mushed tuna fish. You can even mix it with some mayonnaise and light seasonings like black pepper and onion powder, as many people do. Some people opt for the skinless and boneless canned pink salmon, but I am telling you here that the red salmon which is canned with the skin and bones is much more flavorful as well as containing more of the healthy Omega 3 fish oils EPA and DHA. The taste is richer. Pink salmon is okay, but I consider it too bland. To each their own. One way to enjoy canned red salmon is to get yourself some thin sliced Italian bread or Portuguese bread slices. White bread (or any sliced bread) works, but the type of bread I suggest is worlds above plain old supermarket white bread. I am referring to the bread that is in a round loaf style before it is sliced into thin slices, with the center slices being the largest. Take two pieces of this and toast it. If the slices you choose are too long for the toaster just toast half then flip and dot he other half. Take some soft butter and spread a thin layer across the inside of the toasted bread slices. This forms a barrier to prevent the fish juice from making the toast soft. This is optional if you plan to eat the sandwich immediately (although tasty), but a necessity of you plan on packing the sandwich for lunch. Take the salmon and either mush it into a pliable paste with a fork, or use a bit of mayonnaise. The mayo acts like a "glue" and keeps it all together, and if you like mayo it really enhances the taste. Simply put the salmon paste onto the toasted bread evenly, gently press the other slice on top, slice in half so that it's easier to handle, and you have one of the simplest and tastiest sandwiches you will ever have.

Smoked salmon slices are likewise not only great on bagels and crackers, but you can make a similar tasty sandwich using Irish style whole grain wheaten bread and buttering two slices and putting the smoked salmon inside. Black pepper and a squirt of fresh lemon juice is highly recommended. Irish style wheaten bread mix can be bought online and it is exceedingly simple to make. The Odlums brand only requires you to add water, mix, and put it into a greased bread baking tin and bake it. It's THAT simple.

I sincerely hope that this article will open up or further expand your healthy food repertoire to include healthy salmon, as well as providing you with some simple ideas to add it into your diet. Bon appetit!


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Fish dishes are very delicious especially salmon, I love it in sandwiches and it's very easy to cook and prepare! Most people who are in diet used to eat fish rather than red meat. But we should learn some tips in buying and cooking fish. I hope these article will help you.

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10 Cool Cooking Tips And Tricks

By Simonne Matthew

Have you ever heard the saying that great chefs have their secrets? Well, it is true: take two people, give them the same ingredients, and make them cook the same recipe, and you'll see that they obtain different results. Sometimes, a few degrees more in the oven, or 5 more minutes of cooking may lead to a completely different taste of the food.

What you need to know to make good food:

1. Don't overcook vegetables: try them with the fork or with a skewer, and take them off the fire in the moment you can penetrate them, but you still feel some resistance. If you cook them too much, their texture will become soft and very unpleasant.

2. Don't overcook meat: this is more tricky, as in the beginning, the best way to see if it is done is to cut it in the middle. If the knife goes in easily, and you don't see any reddish color from the blood, then you know it's done. If you continue cooking after that moment, the meat will resemble more and more to the shoe leather, it will become dry and very hard to chew.

3. Cook separately veggies and meat. If you cook a recipe which includes veggies and meat, first you have to cook the meat until it is done (try it with the fork), then take another pan and cook the veggies, but make sure they remain hard, then mix everything together and cook for some more 10 minutes. In this way, meat will preserve its flavor, and so will the veggies.

4. Tomatoes should be the last addition to a meal. It has been proven that tomatoes added to a meal in the beginning of the cooking process result in hardening all other ingredients, so you'll never be able to have a properly cooked food. Save tomatoes for the last 10 minutes of cooking, when all other ingredients are already almost done.

5. Add the salt from the beginning. Cooking without salt and adding it only before the moment of eating, will result in uneven distribution of the salt, and in a strange taste. If you have guests who have medical interdiction to eat salt, then you can cook with no salt, put away a part of the food for those guests, then add salt and cook for 10 more minutes the rest of the food.

6. Don't overcook pasta: there is nothing more unpleasant than overcooked pasta. An otherwise very nice meal will turn into a sticky mass with flour taste. Hint: add a little bit of oil in the cooking water, and don't let the pasta boil more than 6-7 minutes.

7. Mayonnaise is tricky: if you want to prepare the mayonnaise at home, use boiled eggs yellow, as this will prevent the mayonnaise from "cutting" (separating the oil molecules from the water). Stir always in the same sense, and use a lot of lemon juice. For a special savor, you can add a teaspoonfull of mustard.

8. Steam cooking is healthier. Over the past few years, steam cookers became widely available. They have the advantage of preserving food's vitamins, and not mixing the aromas. You could consider investing in your health and get yourself a steam cooker.

9. Use spices. The spices offer in groceries is huge. I bet you don't know how many types of spices exist and what you can use them for. Why not trying them? Buy a small quantity of each, and try them in various combinations. You may discover new tastes and a revolutionary way of cooking and playing with flavors.

10. Match the wine with the food. Get yourself a wine catalogue and try to transform your meals in a perfect assortment for your senses. Your guests will be amazed by your cooking talents.


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Here's more cooking techniques and tricks for you. This tips are very helpful because everyday we used to cook vergetables, meats or pastas and We usually fry, steam and saute. It will be easy for the beginners to cook if they know the basic tips in making delicious foods. Happy cooking!

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Looking For Information About Beginners Cooking Tips?

Preparing The Food

Sometimes, the tiny and seemingly insignificant tips that you can get for cooking can turn you from being a good cook into a great one. Preparing dishes and avoiding obstacles in cooking is easily done with cooking suggestions. While it has been said that experience, patience and knowledge are key when cooking, a few practical suggestions can fortunately make many good cooks look like master chefs. In order to improve your skills, try a few of the following cooking suggestions.

Cooking

Food Preparation Safety Tips

Having food that tastes its best is most easily accomplished when you make sure that the products you buy are fresh. As you shop in the supermarket (or produce market, or farmer’s market) you should closely examine each of the items you purchase to make sure it is the highest quality freshness or ripeness. Take the time to look at the fruits and vegetables so you can look them over for signs of freshness, but for the packaged items, simply go by the expiration date. You should also make yourself familiar with the general produce and the ability to spot quality produce in your local market. When picking your meat selections of poultry, beef, or fish, you want to make sure it is as fresh as your other items. Additionally, when preparing meat for a meal keep all meats refrigerated until using, any utensils you use with the meat or that come into contact with the meat should be cleaned with soap and water.

Before you serve your meat, make sure that they have been cooked to the recommended temperature. Always use a cooking thermometer to make sure your meats reach a temperature of 140 degrees F. Likewise, if you are preparing a chilled food, you should do so at a temperature that is less than 40 degrees F.

It All Gets Easier With the Correct Tools

Proper mechanics will use proper tools to fix the exact type of car they are working on. Thus, a cooking suggestion is to make sure your kitchen is stocked with items that will help you prepare your dishes easily and properly. What exactly you need depends on what kinds of dishes you want to prepare, but knives, pots, pans, and measuring cups are standard, and most dishes require the use of a blender or a food processor as well.

Cooking Healthily

Many people believe that low fat food is automatically tasteless. This is absolutely false - in fact, low fat cooking can be colorful, vibrant and extremely tasty. Fresh herbs, fresh spices, a decent amount of olive oil, and plenty of thought are the tricks to making a tasty low fat dish. Any dish can be made low fat simply through careful selection of lean beef or pork, and by using common sense on the amount of oil you use. Changing your meats to chicken, turkey or fish will save you both fat content and calorie content.

Choosing The Beverage

As a final cooking suggestion, always remember that a meal includes a beverage as a well as food. Using the right beverage, you can pretty much improve just about any meal. You might choose wine, mineral water, or even a cocktail, you can make your meal turn outstanding.


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Cooking is really fun. I hope you'll gain more knowledge in reading my blog about Cooking Techniques and Tricks for Beginners. Just follow the cooking tips and surely you'll enjoy cooking and you'll be able to cook a very delicious meal.

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Salmon and Sweet Potatoes

Clean up is a breeze with this meal--just wrap seasoned sweet potatoes, onion and salmon in foil then bake until tender.

Ingredients

* 4 5 ounce fresh or frozen skinless salmon fillets
* 2 medium sweet potatoes, scrubbed and cut into 1/8 inch slices
* 1 small yellow onion, diced
* 2 teaspoons cooking oil
* Cooking spray
* 1/2 teaspoon dried crushed oregano
* 1/2 teaspoon ground chili powder
* 1/2 teaspoon ground cumin
* 1/4 teaspoon salt
* 1/4 teaspoon ground black pepper
* 1 medium orange, peeled and coarsely chopped

Method

Preheat oven to 350 degrees. Rinse fish and pat dry with paper towels then set aside. In a medium bowl, toss sweet potato slices and diced onion with oil. In a small bowl, combine oregano, chili pepper, cumin, salt and black pepper. Sprinkle 1 teaspoon of oregano mixture evenly on salmon. Add remaining oregano mixture to sweet potatoes and onion then toss to coat. Lightly coat one side each of four 18 inch squares of foil with cooking spray. On each square, arrange 1/4 of sweet potato slices, diced onion, and place on top of filet. Add orange pieces. Fold ends of foil squares to completely enclose, leaving space for steam to build. Place seam sides up on a large baking sheet. Bake 30-35 minutes, or until fish flakes easily, and potatoes are soft.

Number of Servings: 4


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Why not try a more healthier recipe? Try this one and I'm sure you'll love it even your kids will enjoy this dish. It's easy to prepare and very healthy.

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