Fillets In Foil
Juicy fish fillets paired with tender vegetables and aromatic dill, baked in foil for a healthy, flavorful meal perfect for quick weeknight dinners or seafood lovers.
Ingredients
Instructions
- Preheat oven to 425°F.
- Mix melted butter or margarine with lemon juice and dried dill weed; set aside.
- Place each frozen fillet in the center of a heavy-duty aluminum foil piece coated with cooking spray.
- Drizzle each fillet with a scant tablespoon of the margarine mixture.
- Top each fillet with 2 slices of onion.
- Arrange potato strips and carrot slices on the sides of the fillet and fill the top with frozen green beans.
- Seal the foil tightly around each fillet and vegetables.
- Place the foil packets on an ungreased cookie sheet.
- Bake until the fillets flake easily with a fork and vegetables are tender, about 30 to 35 minutes.
Tips & Substitutions
For a flavor boost, consider adding a splash of white wine to the foil packets before sealing. You can substitute the sole or flounder with any firm white fish, like tilapia or cod. If you're short on time, pre-cook the potatoes and carrots slightly to reduce baking time. This dish goes well with a side of Tangy Mustard Cauliflower(Very Good) for a well-rounded meal.
Serving Suggestions
Serve the fillets straight from the foil for a rustic presentation. Pair with a light salad or steamed rice to complement the dish. A glass of chilled white wine enhances the flavors beautifully. This dish also works well alongside a dessert like Chocolate-Walnut Drop Cookies for a sweet finish.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the foil packets in a preheated oven at 350°F for about 15-20 minutes, or until warmed through. Avoid using a microwave, as it may make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Fillets In Foil contains roughly 765 calories, with 15g protein, 55g carbohydrates, and 56g fat. It is an excellent source of vitamin A (217% of the Daily Value), vitamin C (69% of the Daily Value), and dietary fiber (50% of the Daily Value), and a good source of calcium. It also contributes 14g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh fish instead of frozen for this recipe?
Yes, fresh fish can be used in place of frozen fillets. Just reduce the baking time slightly, checking for doneness after about 20-25 minutes, as fresh fish cooks quicker than frozen.
What can I substitute for the Italian green beans?
You can use any green vegetable you prefer, such as asparagus or zucchini. Just ensure they are cut into similar sizes for even cooking. This allows for versatility in your dish while maintaining the same delicious flavors.
Is it possible to make this recipe in advance?
Yes, you can prepare the foil packets ahead of time and refrigerate them until ready to bake. Just remember to add a few extra minutes to the baking time if baking from cold, ensuring everything is cooked through and flavorful.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).