The Virtues of Baking

• Although baked fish lacks the pizzazz of grilled or pan-seared portions, its many benefits more than make up for that. The relatively gentle heat of your oven is much less likely to toughen and overcook the fish, and it's hands-off cooking time that frees you to give attention to your other dishes. You also have near-complete freedom to choose seasonings and sauces for your fish. You won't have to worry about glazes and spice rubs sticking to the pan, scorching over a flame or rubbing off when the fish is turned.

The Ten-Minute Rule

• A simple rule of thumb applies to almost all baked fish: for every inch of thickness, allow 10 minutes of baking time. This applies to everything from whole bone-in trout and panfish to family-sized slabs of salmon fillet. Typically fillet portions and small fish are baked at 400 degrees Fahrenheit, or slightly lower at 375 F for larger fish or big fillets of 3 pounds or more. The exception is fish that's cooked from frozen, which can be prepared at temperatures of up to 450 F but will take 12 to 15 minutes. Flipping the fish is seldom required.

The Flip Side

• Most fish will cook adequately in the oven without being turned, but there are a few exceptions. Thick pieces of dense fish, such as salmon, swordfish and tuna, are sometimes baked at 450 F or higher, or seared rapidly under your oven's broiler element. In those cases, your meal will sometimes benefit from turning the fish midway through its cooking time to ensure an even degree of doneness. That's especially important with fish such as tuna, which is often served medium-rare. You might also find better results with thick frozen fillets if you flip them midway through their cooking time, especially if your oven is prone to heating disproportionally from the top or bottom.

Some Cautions

• If you do opt to flip your fish as it cooks, there are a few basic precautions to bear in mind. First, keep your face and hands away from the oven when you first open the door. That initial blast of heat can be dangerous, especially to your eyes and lungs. Second, most kinds of fish are delicate in texture and easily broken if they're handled roughly. Use a broad spatula to turn them, one that provides support along the entire width of the portion if possible. Alternatively, place each portion on its own piece of parchment paper. When it's time to turn them, simply lift the edge of each sheet of parchment individually and use it to flip the piece of fish on its back.