Fish In Foil
Juicy fish fillets baked with fresh vegetables and seasonings, wrapped in foil for easy, flavorful, and healthy meals perfect for family dinners or outdoor grilling.
Ingredients
Instructions
- Tear foil into 18 x 20-inch pieces.
- Make 4 foil boats by folding the foil into individual pouches.
- Place a slice of onion at the bottom of each foil boat.
- Put a fish fillet on top of the onion in each boat.
- Arrange sliced vegetables (zucchini, carrot, summer squash) on the side of each fish fillet.
- Sprinkle the fish and vegetables with seasonings: pepper, paprika, and minced garlic.
- Add lemon juice and a small piece of butter or margarine on top of each portion.
- Seal the foil pouches tightly and bake at 350°F for 20 minutes or cook on barbecue grill.
Tips & Substitutions
For added flavor, consider marinating the dolphin fillets in lemon juice and spices for 30 minutes before cooking. If dolphin is unavailable, any firm white fish can be used as a substitute. You can also add different vegetables like bell peppers or asparagus based on your preference or what you have on hand. This dish is versatile and can complement other recipes such as Spinach In Cream.
Serving Suggestions
Serve the fish in foil with a side of rice or a fresh green salad for a balanced meal. A light vinaigrette can enhance the flavors. For a complete dinner, pair it with a refreshing dessert like Luscious Lemon Squares. This dish is perfect for summer barbecues or family dinners.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the foil pouches on a baking sheet and warm in the oven at 350°F for about 10-15 minutes, or until heated through. Avoid reheating in the microwave, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Fish In Foil contains roughly 150 calories, with 3g protein, 31g carbohydrates, and 2g fat. It is an excellent source of vitamin A (99% of the Daily Value) and dietary fiber (25% of the Daily Value), and a good source of potassium and iron. It also contributes 7g 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 frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but make sure to thaw them completely before cooking. Thawing ensures even cooking and better flavor absorption from the seasonings. You may want to adjust the cooking time slightly if the fillets are still partially frozen.
What if I don't have fresh garlic?
If fresh garlic is not available, you can substitute with garlic powder. Use about 1/8 teaspoon of garlic powder for each clove of garlic. This will still impart a garlicky flavor without the need for fresh ingredients, making it a convenient option when cooking.
Can I cook this recipe on the grill instead of in the oven?
Absolutely! Cooking the foil pouches on a barbecue grill adds a wonderful smoky flavor. Preheat the grill to medium heat and place the pouches directly on the grill grates. Cook for about 15-20 minutes, checking occasionally to ensure they are not burning.
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).