Baking fish in the oven without using oil or butter is entirely possible. Here's a method you can try:
Preheat the oven: Start by preheating your oven to the desired temperature. Most fish recipes typically call for a temperature between 350°F (175°C) and 450°F (232°C), depending on the thickness and type of fish.
Prepare the fish: Rinse the fish fillets under cold water and pat them dry with paper towels. Season the fish with your choice of herbs, spices, and seasonings. Common options include salt, pepper, garlic powder, paprika, lemon zest, or fresh herbs like dill or parsley.
Choose a baking dish or parchment paper: Place the seasoned fish fillets in a baking dish or line a baking sheet with parchment paper. This helps prevent sticking and facilitates easy cleanup.
Add moisture: While you want to avoid using oil or butter, adding some moisture is important to prevent the fish from drying out during baking. You can achieve this by using alternative liquids such as:
- Lemon juice: Squeeze fresh lemon juice over the fish fillets. Lemon juice adds flavor and helps keep the fish moist.
- Vegetable or chicken broth: Pour a small amount of vegetable or chicken broth into the baking dish to provide moisture. You only need enough to create a thin layer, so the fish doesn't steam.
Optional additions: Enhance the flavor by adding aromatics or vegetables around the fish. Thinly sliced onions, garlic cloves, lemon slices, or fresh herbs can complement the fish during baking.
Bake the fish: Place the baking dish in the preheated oven and bake for the recommended time, typically 10-15 minutes per inch of thickness. Cooking times may vary depending on the type and thickness of the fish, so it's essential to monitor it closely to prevent overcooking.
Check for doneness: To determine if the fish is cooked through, gently insert a fork or a toothpick into the thickest part of the fillet. If it flakes easily and the flesh is opaque, it is done. Avoid overcooking, as it can lead to a dry texture.
By following these steps, you can bake fish in the oven without using oil or butter while still achieving a flavorful and moist result.