Things You'll Need:
- 1 fresh fish fillet per person Marinade of your choice or salad dressing (optional) Bowl (if using marinade) Parchment paper Oven Baking sheet Stove Non-stick frying pan Cooking spray Spatula Microwave Microwave-safe bowl
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Step 1
Put the fresh fish in a bowl, and cover it with the marinade or salad dressing. Let sit for 30 minutes.
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Step 2
Remove the fish from the marinade.
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Step 3
Cook fish in the oven. Preheat the oven to 450 degrees F. Line the baking sheet with a piece of parchment paper.
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Step 4
Place the fish fillet on the parchment paper. Bake in the oven for 8 minutes per inch of thickness or until it easily breaks apart (flakes) with a fork. Turn off the oven and let it stand for 3 minutes.
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Step 5
Cook fish in the frying pan. Spray a non-stick pan with cooking spray. Let the pan heat over medium-high heat before adding the fish fillet.
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Step 6
Add the fish to the frying pan, and cook over medium-high heat for 2 to 3 minutes per side for fillets less than 1/2 inch thick. For thicker fillets, cook 4 to 5 minutes per side. Turn off the heat, remove the pan from the stove burner, and let the fish rest in the pan for 2 minutes before serving.
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Step 7
Cook your fish in the microwave. Place the fish fillet in a microwave-safe bowl and cover. Cook, covered, in the microwave for 2 to 3 minutes, rotating the plate and flipping the fish halfway through cooking. Let the fish rest in the covered bowl for 3 to 4 minutes after microwaving.
