Foil Baked Fish
Foil baked fish offers tender, flaky fillets with savory herbs and vegetables, perfect for a quick, healthy meal suitable for family dinners or casual gatherings.
Ingredients
Instructions
- Place each fish fillet in the center of a 12-inch square of foil.
- Brush each fillet with vegetable oil.
- Sprinkle with salt and pepper to taste.
- Put sliced carrot and onion on top of each fish fillet.
- Seal the foil around each fish portion.
- Place the foil packages in a shallow pan.
- Bake for 25 to 30 minutes.
- Fold back the foil and sprinkle the fish with minced parsley.
- Serve in foil.
Tips & Substitutions
For a flavorful twist, consider adding sliced bell peppers or a squeeze of lemon before sealing the foil. If you're short on time, pre-sliced vegetables can be a great substitute. This dish pairs well with a light garlic sauce or a side of quinoa for a complete meal. If you're using frozen fish, ensure it's fully thawed before cooking for even results.
Serving Suggestions
Serve the foil baked fish directly in the foil for a rustic presentation. It pairs beautifully with a side of steamed vegetables or a fresh garden salad. For a heartier meal, consider adding rice or couscous. A sprinkle of fresh herbs like parsley or dill enhances the dish's flavors and adds a vibrant touch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish and vegetables in a covered dish and warm in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This method helps retain moisture and flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Foil Baked Fish contains roughly 296 calories, with 5g protein, 36g carbohydrates, and 15g fat. It is a good source of iron (19% of the Daily Value), dietary fiber (13% of the Daily Value), and protein (11% of the Daily Value). Note that it is relatively high in sodium, at 2139mg per serving (93% of the Daily Value).
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 different types of fish for this recipe?
Yes, you can use various fish fillets like salmon, tilapia, or cod. Just adjust the cooking time slightly depending on the thickness of the fillets. Thicker cuts might require a few additional minutes, while thinner fillets will cook faster.
Is it possible to cook this recipe on a grill?
Absolutely! Cooking on a grill adds a wonderful smoky flavor. Simply prepare the foil packets as instructed and place them on the grill over medium heat. Grill for about 15-20 minutes, checking for doneness. Ensure the grill is preheated for best results.
What can I do if I don't have vegetable oil?
If you don't have vegetable oil, you can substitute it with olive oil or melted butter, both of which will add their unique flavors to the fish. If you're looking for a lighter option, avocado oil is also a great alternative.
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).