Jack’s Oven Baked White Fish with Veggies:

Healthy Eating....

I prefer Cod, but you can use another White Fish such as haddock or halibut.

Ingredients and Amounts:
1 to 11/2 pounds of Fresh FISH
Note: The fish usually comes in long pieces, so get the butcher
to cut off just the upper 1/3 of the fish, the thick part. The tail has remnants of the scale and is often tough. The thicker portion is best for baking. If the butcher refuses, you may have to live with it, scrap the scales or throw the lower portion away – a chefs choice, you decide.
Old Bay Seasoning
Table Salt
Garlic Powder
Fresh Ground Black Pepper
Creole or Cajun Seasoning (dry powder form, not liquid)
One bottle of Ranch Salad Dressing
Olive Oil
Butter – margin is ok.
Fresh String Beans (produce section) – about one handful
Fresh Bean Sprouts (produce section) – about one handful
Snow Pea Pods (produce section) – about half of one handful
One Fresh Garden Red Ripe Tomato (firm, not soft) (produce section)
2 Large Fresh Mushrooms, I prefer the brown but the white will do just fine (produce section)
Fresh Celery (produce section)
Spring Onions (produce section)
Baby Carrots (produce section)
1 White Onion (produce section)
Fresh Garden Parsley (produce section)


You Will Also Need:
Large Ceramic or Glass Baking Dish approximately 9” x 13” x 2”
Aluminum Foil
Paper Towels
White Rice (instant is ok.)

Preparation Directions:
Vegetable Preparation …
** Remember to wash all food before using **
Cut the Fresh Green Beans on a diagonal cut about 1 inch long.
Cut about 3 Baby Carrots into small slices.
Cut One Celery Stalk in half-length way, and then cut into diagonal pieces about 1 inch long.
Do NOT cut the Bean Sprouts or Snow Pea Pods.
Chop a small amount of Parsley 1/4 cup.
Chop 1/2 of the White Onion.
Slice the Mushrooms.
Cut 2 Spring Onions into small pieces.
Slice the Tomato into thick slices.
Pour a light amount of Olive Oil into the baking dish, then use a small piece of paper towel to coat the dish bottom and sides.
Wash the Fish and pat dry with a paper towel.
Lay the Fish in the baking dish.
On both sides medium coat the Fish with the Cajun Seasoning, Old Bay Seasoning, and Garlic Powder.
Cut Butter into thin slices and lay on Fish.
Lay the Tomato on the Fish.
Now lay the cut Veggies around the sides and on top of the Fish.
Pour the Ranch Salad Dressing and cover completely, use the whole bottle.
Add table salt and fresh ground black pepper to taste.
Lightly sprinkle some additional Garlic Powder, or you can slice some fresh garlic if preferred.


Cooking Directions:
Pre Heat Oven to 350 Degrees
Cover Fish with Aluminum Foil
Cook for 35 Minutes (warning – do not over cook)
Remove, using a fork; test the fish to see if it is done (It should fall apart at the touch).


Serving Instructions:
Best served with rice.
I personally put about a 2 scoops of rice in a large soup bowl, then one piece of fish, and veggies with sauce.
Serves 3 to 4 people.


Hungry Man Types - you may also want to try:
Serve a nice White Wine with diner.
Most ‘Men’ will find that Beer goes with about anything.
A good appetizer is Cold Peeled Large Shrimp (about 6 per adult).
Afterwards, a nice Sherbet goes well, I like raspberry myself.


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