Foil Baked Fish
Experience the ultimate in healthy, fuss-free dining with this Foil Baked Fish recipe—a vibrant, oven-baked meal that locks in flavor and nutrients with minimal clean-up. Perfectly tender fish fillets, such as salmon, cod, or tilapia, are infused with a zesty marinade of olive oil, garlic, lemon, parsley, and dill, then baked alongside a colorful medley of cherry tomatoes and mixed vegetables like zucchini and bell peppers. This easy, 35-minute recipe makes clever use of foil packets to create a self-steaming effect, ensuring juicy, flaky fish and perfectly cooked vegetables. Ideal for a quick weeknight dinner or an elegant meal prep option, this dish is not only healthy and flavorful but also customizable to your vegetable preferences. Serve directly from the foil for a rustic flair or plate it elegantly for a stunning presentation.
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Recipe Information
Ingredients
- 4 pieces Fish fillet (e.g., salmon, cod, or tilapia)
- 2 tablespoons Olive oil
- 1 large Lemon
- 3 cloves Garlic cloves, minced
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh dill, chopped
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 1 cup Cherry tomatoes, halved
- 2 cups Mixed vegetables (e.g., zucchini, bell peppers, or broccoli), chopped
- 4 sheets Foil sheets
Instructions
Preheat your oven to 375°F (190°C).
Prepare four large sheets of foil, each big enough to completely wrap a fish fillet and accompanying vegetables.
Pat each fish fillet dry with paper towels. Set aside.
Slice the lemon into thin rounds and set aside.
In a small bowl, mix the olive oil, minced garlic, chopped parsley, chopped dill, salt, and black pepper to create a marinade.
Place one fish fillet in the center of each foil sheet.
Brush the marinade evenly over each fillet, reserving a small amount to drizzle over the vegetables.
Top each fillet with 2-3 lemon slices.
Around each fillet, arrange an even distribution of cherry tomatoes and mixed vegetables.
Drizzle the reserved marinade over the vegetables and season them with a pinch of salt and pepper, if desired.
Fold the sides of the foil over the fish and vegetables, creating a sealed packet. Ensure the edges are tightly folded to prevent steam from escaping.
Place the foil packets on a baking sheet and bake in the preheated oven for 20 minutes, or until the fish flakes easily with a fork.
Remove from the oven and carefully open each foil packet to let the steam escape.
Serve the fish and vegetables directly from the foil or transfer to a plate. Enjoy your healthy foil-baked fish meal!
Nutrition Facts
Calories |
1700 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 107.1 g | 137% | |
| Saturated Fat | 22.8 g | 114% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 378 mg | 126% | |
| Sodium | 2394 mg | 104% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 20.9 g | ||
| Protein | 143.4 g | 287% | |
| Vitamin D | 67.5 mcg | 338% | |
| Calcium | 255 mg | 20% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 4369 mg | 93% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
