Perfectly Roasted Fish

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For some reason, I feel that lots of people are afraid to cook fish.  Maybe because with each type there’s different cooking times and temperatures?  Or since fish isn’t a very common dinner choice, people just aren’t familiar with how to cook it?  Not too sure.  Either way, their missing out on all the wonderful deliciousness!  Fish is actually way easier to cook than most people think – probably easier than the other proteins.  Seriously.

roasted salmon, salmon recipe, fish recipes, seafood recipes
roasted salmon, salmon recipe, fish recipes, seafood recipes
There are tons and tons of ways to make a great piece of fish.  But in my humble personal opinion, one of the best cooking methods (and best tasting) for fish is to roast it.  I say “roasting” compared to baking, because roasting just sounds better.  Right?  You bake cookies and cakes.  You roast a chicken or fish.  And most importantly, baked fish sounds boring.  Roasted fish…that sounds tasty and exciting.

In addition to being delicious, roasting fish is also a really healthy technique AND it’s really easy to do.  Pop it in the oven, be patient, eat dinner.  That’s it – simple!  Now, I realize that may sound easier said than done.  And I have  had my fair share of dried up, semi tasteless fish dinners over the years (Dario will vouch for that!).   But I’ve learned a few techniques from my  Mom and a cooking show here and there, that have really helped me hone my “fish roasting” skills.  All of them are simple, easy to incorporate into your daily dinner routine and  will leave you with a tender, moist and flaky fish.

roasted salmon, salmon recipe, fish recipes, seafood recipes

roasted salmon, salmon recipe, fish recipes, seafood recipes 6 tips to the perfectly roasted fish:

  • Start with really fresh fish.  How can you tell?  Fresh fish shouldn’t smell fishy, it should smell fresh and like the ocean.  The flesh should not be slimy or mushy when touched – it should spring back when poked gently with your finger.  If you buy a whole fish, make sure the eyes are clear and bright and the gills are pink or red. If the eyes are sunken, cloudy, or pink and the gills are gray, the fish is not good.
  • Defrosting frozen fish – frozen fish can be just as delicious and is just as healthy as fresh fish.  Make sure you take it out of the freezer the night before serving and place it in a shallow bowl in your refrigerator.  It should be completely defrosted by dinner time the next day.
  • If you’re using a filet that starts to get thinner towards the ends, tuck those thin ends underneath to allow the filet to cook evenly.
  • As a general rule cook fish for about 10 minutes for every inch of fish thickness.  Make sure you measure at the thickest part of the fish. Thin fillets and steaks generally take just 15 minutes, whereas a very large whole fish make take 20-30 minutes.
  • If baking oily fish (like salmon or mackerel), place it on a lightly oiled rack so it is not sitting in the juices as it bakes.
  • The fish is done when it is opaque all the way through and the internal temperature reaches 145F in the center.  It will be flaky at the thickest point.

OK, now you got the techniques, it’s time to try out a recipe!  The following recipe is AMAZING.  More than I thought it would be when I first made it.  I highly, highly, highly recommend everyone try this recipe.  You’ll love it!


Roasted Salmon Over Romano Bean & Tomato Saute:

  • 4, 4oz wild caught salmon filets
  • 3 tbsp olive oil
  • 1 qt multi-colored cherry tomatoes
  • 1 lb romano beans, trimmed and cut into 2″ pieces
  • 1/2 large onion, chopped into 1″ pieces
  • 3 cloves of garlic, minced
  • 1/2 tsp red pepper flakes (optional)
  • 1/3 dry white wine
  • 1 tsp salt – divided in half
  • 1 tsp freshly ground black pepper – divided in half
  • 1/4-1/2 cup water
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp fresh basil, chopped


  1. Preheat the oven to 400 F.
  2. Place a cooling rack on a large sheet tray and lightly oil or spray with cooking spray.  Place salmon on racks evenly spaced apart – sprinkle with half the salt and pepper.
  3. Cook fish for about 15 minutes or until internal temperature reaches 145F and fish begins to flake easily with a fork – it’s ok to pull it out of the oven around 150-140 F as the heat within the fish itself will continue to cook it.
  4. While the fish cooks, heat the olive oil on high in a dutch oven or other high sided pot.  When oil is hot add in the tomatoes, onions, remaining salt and pepper.  Be careful, it may splatter.
  5. Cook for about 10-12 minutes or until tomatoes are mostly broken down and are releasing their juices.
  6. Add in the garlic and red pepper flakes if using.  Cook another 1-2 minutes or until garlic is fragrant.
  7. Add the white wine and deglaze the pan.  Use a wooden spoon or spatula to scrap up any browned bits on the bottom of the pan.
  8. Cook tomato mixture for another 3-4 minutes to allow alcohol from the wine to cook off.
  9. Add in the romano beans, stirring to coat them in the sauce.  Cover and cook over medium heat for about 15-20 minutes or until beans are tender.  Check beans often – if sauce starts to dry out, slowly add in some of the water.  You may or may not need to use all of it or any of it.
  10. Remove lid and stir in fresh herbs.
  11. Serve a salmon filet over 1 cup of the romano bean and tomato sauté and enjoy!

You tell me!  Are you afraid of cooking fish?  What’s your favorite seafood recipe?


  1. Dario

    August 28, 2013 at 12:39 pm

    This is really cool. I’d love to see a post about grilling fish as well.

    • mewinebrenner

      August 28, 2013 at 1:09 pm

      I will definitely think about doing that!

  2. emily (a nutritionist eats)

    August 28, 2013 at 1:46 pm

    Such great tips! Your roasted fish looks SO good too!

    • mewinebrenner

      August 28, 2013 at 1:48 pm

      It was one of the tastiest fish dishes I’ve had in a long time!

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