Baked Fish Sandwich on Rye Bread

This morning I woke up craving for nice baked white fish. Yes, I have such days :) So, right after the kiddos left for school, I found myself at whole foods, which btw, is my favorite time to go as there's not many people in the store yet, beating the lunch time and evening rush. Everyone is bright and fresh and I get a lot of good information from anyone that I stop and ask for. See the point?

So I wanted to get Cod, as I was in the mood for something 'flaky' - and noticed this white fish several $$ lesser :) Given the staff were not overwhelmed, the seafood counter gladly walked me through the history of it. I believe they have been carrying it for little over a year now. It's a Amazonian freshwater fish and holds its consistency very well even under high heat. Well, those two were reasons enough for me to jump on it and give it a try!

So, I got home quite proud on my discovery, and of course got cooking right away!! Who isn't excited to try something new in their kitchen?

I wanted to make this fish two ways, more to test it out :) This blog covers the first way, i.e. straight up baked out of the oven Or, eat it with the carb of your choice. I happened to have some dark rye bread. I felt the rye and soft bread would do justice to a baked fish. I did happen to eat it open faced, without the top on it, however in the pictures here I show it as a full sandwich. I would recommend adding a quick sauce - maybe a chipotle mayo or something of that sort. I just wanted to feel the crunch of the vegetables with the fish so I skipped the sauce part.

Marinade for 2 lbs of fish:

Note: the measurements below do make some extra marinade - which I freeze it for later

  • 1 cup greek yogurt
  • 2/3 cups butternut squash
  • 1/2 cup chopped carrots
  • 2 chipotle peppers in adobo sauce
  • 1 lemon
  • 3 garlic buds
  • 1 tbsp ginger
  • 1 tsp fresh black pepper
  • 1/2 tsp cumin powder
  • 1 tbsp onion powder

Cooking method:

  • Blend the marinade ingredients to a fine consistency
  • Have your grocer cut the fish into about 2.5 - 3 inches
  • Mix the marinade well into the fish
  • Let stand for about 1 hour (you can cook them right away as well, not too essential to let sit)
  • Pre-heat the oven to 425 degrees F
  • Grease a baking sheet with aluminium foil
  • Bake for about 15 minutes (more or less based on your oven). Just make sure when touched with a fork, the fish is done through
  • Line it up as you like - either as a sandwich or just straight up!

I love putting veggies in my marinades as when la familia is eating the fish out of the oven, they are getting their veggies and their protein in ONE SHOT. Now, that's some kitchen smarts that really is a time saver :)

For the full video demo, you can watch the video at the beginning of this article.