Healthy fish "bake/poach"

[Andy is OptiMystic]

Works with pretty much any white fish, all eye ball measuring.

Preheat oven to 325

Get a baking pan that is big enough to fit all you filets or fish (gutted/scaled panfish are okay; rounder, thicker fish would not be). Put a bread plate next to it and pour a little olive oil in it. Set a piece of fish in the oil, slide around a little, flip and slide around to get oil on both sides. Let most run off as you pick it up and set it in the pan.

Pour enough cooking wine into the pan (either red or white works; recipe this morphed from was white) so that you fish will be 1/3 to 1/2 submerged. 

Sprinkle coarse ground black pepper, ground basil and ground lemon or orange peel on the topsides of all pieces. This is to taste; most people like it with less basil than pepper and less peel than basil.

Bake 20 minutes; maybe a little longer for thicker pieces. Get it flaking.

Don't leave them soaking, if they don't go straight onto separate plates then use a spatula to put them on a serving plate.

Good with rice, cous cous, quinoa. I mix leftovers with hot sauce and have it like tuna salad for lunch the next day.

[Andy is OptiMystic]

forgot to say add a little more oil to bread plate as needed depending on how many pieces of fish you are doing

[jim cosgrove]

sounds good andy.my buddy does something similar with catfish.i am a big fan of blackened fish.i just use smart balance instead of butter.olive oil might work too.making me hungry,

[Andy is OptiMystic]

I love blackened also. This one is more of a crowd pleaser (at my house anyway). A couple of my kids don't like much spice. Tonight is stir fry night and I make the veggies, chicken and shrimp all separate. The shrimp will have a little more Hunan kick to it than the rest of it...

But one thing I like about the wine recipe is that you can use the leftovers in almost anything where you might use can shrimp or salmon (I go through a lot of salmon packets for quick office lunches) as long as you refrigerate quickly and use it within a day or two. Many fish recipes get eaten or tossed.