Foil-Baked Fish with Veggies
Nutritional Info
- Servings Per Recipe: 3
- Amount Per Serving
- Calories: 205.9
- Total Fat: 4.4 g
- Cholesterol: 73.3 mg
- Sodium: 171.4 mg
- Total Carbs: 13.4 g
- Dietary Fiber: 3.9 g
- Protein: 32.4 g
View full nutritional breakdown of Foil-Baked Fish with Veggies calories by ingredient
Introduction
This is really a technique, In France, its called fish en papillote, which literally translates to fish in a parcel. Try adding fresh herbs like basil or mint. Trade out the oregano for dill or add fresh dill. Its so easy, healthy and decadent. See my tips below for more substitution ideas. Serve alongside my Pesto Alfredo or Pea Pesto Pasta. This is really a technique, In France, its called fish en papillote, which literally translates to fish in a parcel. Try adding fresh herbs like basil or mint. Trade out the oregano for dill or add fresh dill. Its so easy, healthy and decadent. See my tips below for more substitution ideas. Serve alongside my Pesto Alfredo or Pea Pesto Pasta.Number of Servings: 3
Ingredients
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Tilapia filet, 16 oz
Zucchini, 1
Average Roma Tomato, 1
yellow onion, 1/2 medium
Garlic, 3 clove
Red Bell Pepper 1 medium
Celery, raw, 1 cup
Lemon Juice 2 tsp
balsamic vinegar, 1 tsp
Extra Virgin Olive Oil, 1 tsp
Dried Oregano, 1 tsp
Salt and pepper
Tips
Substitute any fresh veggies you have on hand. Frozen veggies would work too, just defros a bit first. Any fish would work or use peeled medium size shrimp.
Directions
Preheat oven to 450 degrees.
Slice or chop the veggies (reserving the garlic) into bite size peices and combine in a medium/large bowl. Slice or chope garlic as desired and set aside; there will be one clove per serving. Combine olive oil, vinegar, oregano, lemon juice and pepper in a smaller bowl. Pour over the veggies and Toss well.
Pull a square of tin foil about 12 x 24 out. Fold it in half and place one fish fillet in the center. Add some vegetables on top and around the fish, then drizzle a little liquid from the bottom of the veggie bowl. Add a glaric clove. Wrap up the foil around the fish and fold in all sides tightly so that no steam escapes. You want a nice, tight little package.
Repeat with the remaining fish fillets and then place the foil packets on a baking sheet and place in the oven for 15-20 minutes, until fish has baked through and flakes easily. You can check the fish after 15 minutes by unwrapping a tiny corner of the foil and poking a knife or fork inside.
Serving Size: 3, 5.5 oz servings
Slice or chop the veggies (reserving the garlic) into bite size peices and combine in a medium/large bowl. Slice or chope garlic as desired and set aside; there will be one clove per serving. Combine olive oil, vinegar, oregano, lemon juice and pepper in a smaller bowl. Pour over the veggies and Toss well.
Pull a square of tin foil about 12 x 24 out. Fold it in half and place one fish fillet in the center. Add some vegetables on top and around the fish, then drizzle a little liquid from the bottom of the veggie bowl. Add a glaric clove. Wrap up the foil around the fish and fold in all sides tightly so that no steam escapes. You want a nice, tight little package.
Repeat with the remaining fish fillets and then place the foil packets on a baking sheet and place in the oven for 15-20 minutes, until fish has baked through and flakes easily. You can check the fish after 15 minutes by unwrapping a tiny corner of the foil and poking a knife or fork inside.
Serving Size: 3, 5.5 oz servings
Member Ratings For This Recipe
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RD03875
