FISH & VEGETABLE PACKETS
This traditional cooking technique imparts flavor into every bite of your meal, and it requires very little clean-up. I like to serve fish still wrapped in parchment or foil for each person to open. -Jill Anderson, Sleepy Eye, Minnesota
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 450°. In a small bowl, combine carrots, snow peas and green onions. Cut parchment paper or heavy-duty foil into four 18x12-in. pieces; place a fish fillet off center on each. Drizzle with lemon juice and top with carrot mixture. Sprinkle with seasonings; dot with butter., Fold parchment paper over fish. Bring edges of paper together on all sides and crimp to seal, forming packets. Place on baking sheets., Bake 10-15 minutes or until fish just begins to flake easily with a fork. Open packets carefully to allow steam to escape.
Nutrition Facts : Calories 190 calories, Fat 5g fat (3g saturated fat), Cholesterol 75mg cholesterol, Sodium 303mg sodium, Carbohydrate 7g carbohydrate (3g sugars, Fiber 2g fiber), Protein 28g protein. Diabetic Exchanges
COD & VEGETABLE FOIL PACKETS
This dish is abundant with vibrant colors of tasty vegetables. I am making this dish with cod, but this light dish will taste great with salmon, tilapia or any other white fish.
Provided by The Foodgitive
Categories One Dish Meal
Time 20m
Yield 4 Fish Filets, 4 serving(s)
Number Of Ingredients 12
Steps:
- Heat oven to 400 degrees
- Pat dry each cod filet.
- Place filets in a large square of foil.
- Brush each filet with olive oil.
- Season each with salt, pepper and rosemary.
- Mix together breadrumbs, the zest of one lemon, 1 tbsp olive oil and capers.
- Place breadcrumb mixture on filets and pat mixture to adhere to fish.
- Place 1 lemon slice on each filet.
- Arrange tomatoes, onions and olives on fish.
- Fold and pinch together two sides of the packet, and fold up the other two sides.
- Pour two tablespoons of white wine and 1 tbsp lemon juice in each packet.
- Fold and pinch together entire packet, making sure not to rip foil.
- Arrange fish packets on a baking sheet.
- Bake at 400 degrees for 15 minutes.
- Remove from pan and serve immediately.
- Be careful not to burn yourself while removing from packet-juice & all.
Nutrition Facts : Calories 386.6, Fat 11.3, SaturatedFat 1.7, Cholesterol 99.5, Sodium 917.8, Carbohydrate 23.9, Fiber 5, Sugar 2.9, Protein 44.9
FISH AND VEGGIE FOIL PACK
Grab some cod (or your favorite fish) and heavy-duty foil and put together these Fish and Veggie Foil Packs! If there's an easier way to make moist and flaky fish than these fish and veggie foil packs, we haven't heard of it.
Provided by My Food and Family
Categories Recipes
Time 40m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat oven to 350ºF.
- Combine vegetables; spoon onto centers of 4 large sheets heavy-duty foil. Top with fish.
- Mix dressing and garlic until blended; drizzle over fish. Fold foil to make 4 packets.
- Bake 22 to 25 min. or until fish flakes easily with fork. Cut slits in foil to release steam before opening packets.
Nutrition Facts : Calories 140, Fat 1.5 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 50 mg, Sodium 250 mg, Carbohydrate 9 g, Fiber 3 g, Sugar 5 g, Protein 23 g
ITALIAN FISH AND VEGGIE POCKETS
Provided by Giada De Laurentiis
Categories main-dish
Time 38m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Special equipment: 4 large sheets of aluminum foil or parchment paper
- Preheat the oven to 350 degrees F. In a small bowl mix together the lemon zest, salt, and pepper. Set aside.
- Lay out the 4 sheets of aluminum foil. Place 1/4 of the sugar snap peas, 1/4 of the yellow bell peppers, and 1/4 of the orange bell peppers on each sheet of foil. Over each pile of vegetables drizzle 2 tablespoons of white wine, 1 tablespoon of lemon juice, and 1 teaspoon of olive oil. Sprinkle with salt and pepper and gently toss.
- Top each pile of seasoned vegetables with a piece of fish. Sprinkle the fish with some of the reserved lemon zest mixture. Top each fish with 2 slices of lemon.
- Fold up the foil into an air-tight packet. Place the foil packets in the oven and bake for 15 to 18 minutes depending on the thickness of the fish. Sprinkle the fish with mint just before serving.
BAKED FISH-IN-FOIL WITH VEGETABLES
Baked fish in individual foil packets, each served with a delicious mix of summer vegetables. This is a fun and easy to serve method that yield a very moist steamed-like fish!
Provided by Silvia
Categories Dinner
Time 35m
Number Of Ingredients 11
Steps:
- Pre-heat oven to 400F degrees.
- Cut fish into four equal pieces. Set aside
- In a small glass bowl whisk the olive oil, minced garlic, oregano, salt and pepper. Set aside
- Cut 8 pieces of aluminum foil that is big enough to accomodate the fish and vegetable.
- Place one piece of foil on the counter/ work surface. On the first layer add 5-6 asparagus spears. On top of the asparagus place 6 zucchini rounds. Place the fish on top of the zucchini. Top the fish with 2-3 cherry tomatoes, whole or halved.
- Season each fish and vegetable packet with garlic oregano oil.
- Top the fish with a second piece of foil. Fold both bottom and top foil pieces together tightly.
- Place the fish packets on a sheet pan and bake for 18-20 minutes.
- Carefully open fish packets away from your face, as it will release lots of hot steam.
- Completely remove the top foil. You can either serve the fish in foil packets or slide the fish and vegetables onto a plate. Add a lemon slice and fresh cilantro to each packet
FOIL BAKED FISH WITH VEGETABLES
Foil baked fish with vegetables is a pretty, healthy, flavourful and easy dish to prepare. It conserves the nutrients in the fish and vegetables. The fish and vegetables are cooked together, they stew in a mix of their seasoned juices, so you have the fishstock, vegetable stock, herbs and spices.
Provided by gaga
Categories Dinner lunch Main Course Side Dish
Number Of Ingredients 13
Steps:
- Preheat oven to 200 deg C.
- Wash and cut fish if not using whole.
- Using a sharp knife score the fish by making slits about 1 inch apart across the body of the fish. The Cut should be deep about halfway between the skin and the bone.)
- In a medium-sized bowl, mix together pepper mix, garlic, thyme, salt, dry chilli, seasoning cube and fish seasoning. Sprinkle a little salt all over the fish, making sure to get into the slits and gut opening.
- Do the same with 1 tablespoon of the seasoned pepper mix. Set aside.
- Cut onions, potatoes and carrots into 1-inch chunks.
- Cut bell peppers into long thin strips, julienned.
- Put in the bowl of pepper mix and toss around to coat.
- Cut out a piece of aluminium foil large enough to completely enclose the fish and vegetables. Place fish in the middle of the foil, place vegetables around and on top of it.
- Drizzle with vegetable oil.
- Wrap the fish and vegetables as tightly as possible so there is no leakage of both juices and steam.
- Place the parcel in the oven and bake for 25-35 minutes, until the fish flakes easily and vegetables are soft enough.
- Take out of the oven and leave to cool down a bit before opening.
- To serve on a plate, gently slide the contents of the parcel onto the plate.
OVEN BAKED FISH
Fresh summer vegetables like spinach, corn, and tomatoes will make this easy oven baked fish one of your weeknight favorites!
Provided by Lucy Brewer
Categories Fish
Time 40m
Number Of Ingredients 10
Steps:
- Preheat oven to 400º. Lightly spray the foil and place 2 cups spinach on each piece of foil. Sprinkle 1/4 tablespoon minced garlic over the spinach, add a little salt and pepper, and drizzle with ¼ tablespoon olive oil.
- Place the fish fillets on top of the spinach and sprinkle each with ½ teaspoon Cajun seasoning.
- Stir together the corn, tomatoes, and parsley and spoon over the fish fillets. Sprinkle with salt and pepper and drizzle with ¼ tablespoon olive oil.
- Fold foil over the center of the fish and twist together, then fold up each end and seal together. Place packets on baking sheet and bake for twenty minutes. Remove baking sheet from oven. Serve fish immediately, either in the foil packets or drain the juice and place on a plate.
Nutrition Facts : ServingSize 4 servings, Calories 461 kcal, Carbohydrate 38 g, Protein 53 g, SaturatedFat 2 g, Cholesterol 113 mg, Sodium 173 mg, Fiber 6 g, Sugar 9 g
BAKED FISH IN FOIL WITH VEGETABLES
Provided by Petro
Number Of Ingredients 16
Steps:
- Pre heat oven to 475 F
- Line a baking sheet with aluminium foil. Make sure you cover the surface evenly so the juice from the vegetables and fish won't spill out while cooking.
- Place fish in the middle of the sheet.
- Top with all vegetables.
- Drizzle oil.
- Add salt, pepper, lemon juice, lemon zest and garlic and mix well with your hands.
- Wrap foil well and bake for 15 minutes.
- Remove baking sheet from the oven, open the foil to expose the fish and return to oven. Bake for additional 5 minutes or until the fish gets a light golden crust.
- Test with a fork as specified in the article above.
- Enjoy your fish in foil!
FOIL BAKED FISH WITH VEGGIES
Simple to make with easy cleanup, foil baked fish with veggies is a deliciously healthy dinner recipe that takes minutes to make!
Provided by Wine a Little Cook A Lot
Categories Dinner
Time 35m
Number Of Ingredients 10
Steps:
- Preheat oven to 375 degrees. Take 4 pieces of aluminum foil, about 10" each, and place on a large glass baking dish, folding up the edges to make a "packet".
- Evenly distribute the tomatoes, zucchini and onion in each of the 4 packets. Place the fish on top.
- Drizzle each packet with olive oil and sprinkle evenly with salt, pepper, garlic powder and basil.
- Squeeze lemon juice on top.
- Using another piece of foil, place on top of the fish/veggies and seal the edges tightly. Repeat with other foil packets.
- Bake for 25-30 minutes until vegetables are tender and fish is white and flaky.
- Serve over rice, grain, or with baked potato.
Nutrition Facts : Calories 436 calories, Carbohydrate 17 grams carbohydrates, Cholesterol 216 milligrams cholesterol, Fat 11 grams fat, Fiber 3 grams fiber, Protein 67 grams protein, SaturatedFat 2 grams saturated fat, ServingSize 1 grams, Sodium 393 grams sodium, Sugar 11 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 8 grams unsaturated fat
FISH AND VEGETABLE FOIL PACKETS
Steps:
- Preheat the oven to 400 degrees F (200 degrees C). Cut 4 squares of aluminum foil.
- Place 1/2 cup zucchini in the center of 1 piece of foil. Add 1/4 cup potatoes and 1 cod fillet; season with salt and pepper. Layer with 1/4 of the onion slices, 1/4 cup tomatoes, and 1/4 of the basil. Fold foil over vegetables, crimp edges to seal tightly, and place on a baking sheet. Repeat to make remaining packets.
- Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, about 20 minutes.
Nutrition Facts : Calories 174.6 calories, Carbohydrate 13.1 g, Cholesterol 51.9 mg, Fat 1.2 g, Fiber 2.4 g, Protein 27.6 g, SaturatedFat 0.2 g, Sodium 151.9 mg, Sugar 2.5 g
MEDITERRANEAN FISH AND VEGETABLE FOIL PACKETS SERVED OVER COUSCOUS
Steps:
- Preheat oven to 425 degrees F. Lay two 20-inch sheets of aluminum foil on top of each other. Place fish in the center and season with salt and pepper.
- Put next 7 ingredients in a bowl and toss with 2 tsp. each lemon juice, extra virgin olive oil, and white wine and sprinkle with dried herbs. Place over top the fish and lay the lemon slices across the vegetables. Fold up the sides of the foil and pinch at the top to create a pouch. Make sure the sides are sealed as well. Bake for about 20 minutes or until fish is fully cooked.
- While the fish is baking, line the edge of your serving bowl with the cucumber ribbons. Put the cooked and fluffed couscous in the center. Slide fish and vegetables on top of the couscous and add remaining 1 tsp. each lemon juice and extra virgin olive oil, roasted red and yellow bell pepper strips, green pepper, carrots, feta cheese, and parsley.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
FISH AND VEGETABLES WITH PESTO BAKED IN FOIL PACKETS
Steps:
- Preheat oven to 350°F. Blend pesto, lemon juice and hot pepper sauce in small bowl. Arrange four 12x12-inch pieces of heavy-duty foil on work surface. Place 1 fish fillet in center of each. Sprinkle fish lightly with salt and pepper. Spread each fillet with 1 tablespoon pesto mixture. Top each fillet with asparagus, tomatoes and squash, then dollop with remaining pesto mixture. Fold sides of foil over fish and vegetables, covering completely; seal packets closed.
- Using long spatula, transfer foil packets to large baking sheet. Bake until fish is just opaque in center and vegetables are crisp-tender, about 25 minutes.
TILAPIA & SUMMER VEGETABLE PACKET
Wrapping vegetables and fish in a foil packet for grilling or baking is a foolproof way to get moist, tender results. Tilapia and summer vegetables pair with olives and capers for a Mediterranean flair. Make it a meal: Enjoy over whole-wheat couscous with a glass of chilled sauvignon blanc. (from EatingWell.com)
Provided by Motivated Mama
Categories Vegetable
Time 35m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat grill to medium. (No grill? See Oven Variation, below.)
- Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
- To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
- Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
- Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates.
- Oven variation: Preheat oven to 425°F Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.
Nutrition Facts : Calories 184, Fat 6.5, SaturatedFat 1.3, Cholesterol 56.8, Sodium 437.8, Carbohydrate 8.7, Fiber 2.4, Sugar 4, Protein 24.4
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