Cedar Plank Baked Ocean Perch Recipe

Looking for an easy Cedar Plank Baked Ocean Perch recipe? Learn how to make Cedar Plank Baked Ocean Perch using healthy ingredients.


Submitted by faulknerck

Makes 6 servings



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!!

Recipe Ingredients for Cedar Plank Baked Ocean Perch

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

Recipe Directions for Cedar Plank Baked Ocean Perch

  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

Nutrition Facts
Serving Size 153.3g
Amount Per Serving
Calories
188
Calories from Fat
30
% Daily Value*
Total Fat
3.3g
5%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
82mg
27%
Sodium
154mg
6%
Potassium
552mg
16%
Total Carbohydrates
0.9g
0%
Dietary Fiber
0.3g
1%
Protein
36.2g
Vitamin A 7% Vitamin C 3%
Calcium 21% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  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
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