Recommend types of seafood for baking: Fish fillets or steaks, shellfish, whole fish.
Baking is a method for cooking seafood quickly at a high temperature.
Bake in a preheated oven at 375oF. Measure the fish at the thickest part, and cook for 10 minutes per inch thickness, or until the fish is cooked in the center.
Baking actually requires very little or no added fat, another ideal choice for healthy eaters. Easy ways to keep the seafood moist during cooking include coating with seasoned breadcrumbs, lightly brushing with olive oil or melted butter, or topping with thinly sliced vegetables.
Preheat the oven. Arrange the seafood in a single layer in a lightly oiled or buttered baking dish. If cooking fillets, fold under the thin ends so that they will cook evenly.
Season the seafood or add a coating or topping
Bake the seafood until it is cooked in the center.
Buying whole fresh fish
Fresh fish is easy to recognize. Here’s what to look for:
The eyes should appear bright and clear, almost alive! The gills should be reddish and the skin moist and with tightly adhered, shiny scales.
Fresh fish flesh will give slightly when you press it with a finger, then spring back into shape.
Fresh fish never smells fishy, it smells… fresh.
When you get home from the market, unwrap your fish, wipe it gently with a damp cloth, then tightly wrap in plastic or foil and store in the bottom of your refrigerator. Enjoy it within two days.
Baked Quadra Island Chef Creek Oysters
Prep time: 30 minutes
Cook time: 7 minutes
Yields: 1 portion
6 Chef Creek Oysters
50ml. Mixture for top.
Topping For Oysters
Yields: 30 portions
Add butter and BC horse mushroom, simmer
Add garlic and chardonnay allow reduce for 10 min.
Then add parmesan cheese, black pepper, salt and tobacco to taste
Finish with parsley.
Put mixer over Oyster and a bit of parmesan cheese
Bake for 7 minutes in preheat oven, 375 F
Butternut Squash and Okanagan Apple Soup
Prep time: 25 minutes
Cook time: 1 hour and 35 minutes
Yields: 2 quarts
3 ½ pounds butternut squash
1 tablespoon olive oil
1 cup chopped cello carrots
1 ½ cups peeled, cored and diced Granny Smith apples
1 ½ cups chopped onion
salt and ground black pepper to taste
brown sugar to taste
Maple and Dijon Cream (see below)
Preheat oven to 350 F.
Quarter butternut squash, remove seeds and brush lightly with olive oil.
Bake on a sheet pan for 60 to 75 minutes
When squash is cool to the touch, peel the skin and chop the fresh.
In medium saucepan, melt butter over medium –high heat. Sauté the
onion, carrots and apple briefly.
Add squash and chicken stock and bring to a boil
Reduce heat and simmer over medium heat for 20 minutes or until apples and
Carrots are tender.
Using a bar or hand blender, puree the soup and add brown sugar to taste,
being careful not to make the soup too sweet.
Add salt and pepper to taste. Serve hot with maple and Dijon cream garnish.
Maple Dijon Cream
1 tablespoon whipping cream
½ teaspoon Dijon mustard
¾ teaspoon maple syrup
Whip whipping cream. Add in Dijon mustard and maple syrup.
Diced or slice apple also serve as nice additional garnish to this dish.