Baked Forever Oceans Kanpachi


We all know we should be eating more fish! Why? Because it’s healthy and tastes delicious, but if you’re just starting out cooking, it can be really daunting to cook fish for the first time..Let me show you a few ways to cook fish over the next few weeks, so that you can incorporate it into your diet and never get bored.


There’s so many great ways to cook fish that are so easy. 




The first method is simple and it’s probably the easiest way to cook fish. It’s full proof, you could just do it with salt and pepper or you add a marinade, which is a great way to impart more flavor so it’s a little more exciting. You can use whole fish, portioned or filletted. I’m using portions of Forever Oceans Kanpachi in this dish.


I’m going to make a really quick marinade with garlic, ginger, chili, honey and a little soy sauce, but you can really get creative with your own marinades. The most important thing is to make sure you balance sweet, salty and acidic to achieve the perfect tasty result.


Place your fish in the marinade and allow the flavors to infuse for 30 to 45 minutes. Too long, and the acid will start to cook the fish and it will become rubbery. While the fish is marianting, pre-heat your oven to 400’F.


You want to transfer the fish to a parchment paper lined baking sheet, cook for 8 to 10 minutes depending on the thickness of the fish and how well done you want your fish to be. 8 to 10 minutes will normally cook a 6 to 8 oz portion of fish all the way through without drying it out, leaving it moist and tender. 


Any longer and you’re going to dry out the beautiful portion of fish. It’s done when you can take a fork and easily cut through the fish without resistance. 


I’ve taken the leftover marinate and reduced it in a pan to a sauce-like consistency, then I’ve served my Kanpachi with baby bok choy and boiled rice, with the sauce spooned over. 


Chef’s tip:

You can also add your vegetables to the tray while the fish is cooking in the oven to make a complete tasty meal that cooks all together at once. Enjoy!


Mark Allison

Corporate Executive Chef

Forever Oceans

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