Fresh and flavorful wild ocean perch oven-baked on a cedar plank!! This recipe can also be prepared with salmon, tilapia, halibut, or cod. Grilling is a great way to prepare this meal also, but baking brings the most flavorful results!!

Ingredients

2	lb. Ocean Perch Filet
2	garlic cloves, minced (1 tsp jarred)
1 1/2	tsp chili powder
1/2	tsp paprika
1/4	tsp. Cajun Seasoning Spice (I use Tony's More Spice=0 calories, low in sodium)
1	tsp. dried rosemary

Directions

1. Presoak cedar planks in water for 30 minutes or up to 4 hours.
   
   
2. Preheat to 400 degrees, put the plank on the lowest rack to the heating for about 5 minutes.
   
   
3. Spray or Brush a coat of oil on the flesh side of the fish, (skin side down).
   
   
4. Dust with the garlic and seasonings.
   
   
5. Rub the seasoning into the perch and spray/brush again.
   
   
6. Take out the heated plank and set fish on top of the plank. Bake in the oven for only 5 minutes. Then turn your oven down to 325 and crack the door ajar to speed this up.
   
   
7. In 5-10 minutes you should take a peek. The fillet should be bubbling under the plank. Do NOT over cook. Remember, fish will continue to cook on hot plank even after you take it out. The fish should be tender and slightly flaky, (not easily flaky which is a sign of being overcooked).
   
   
8. Serve with fresh steamed vegetables, and rice.
   
   

Categories

Fish, Main Dish

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in saturated fat No sugar High in calcium Very high in phosphorus Very high in selenium High in vitamin B6 High in vitamin B12

Bad points High in cholesterol