Monthly Archives: January 2019

Easy Baked Fish in Foil Recipe

Cooking in aluminum foil packets is fun! We usually grill foil packets of meat, fish, and vegetables for summer meals, but you can bake fish in foil indoors, too. This easy baked fish in foil recipe makes it simpler to include seafood two times a week, and clean up is a breeze! 

Baked fish cooked in a foil packet topped with tomatoes next to roasted asparagus and two slices of whole wheat bread and butter.

Cooking in a foil packet keeps fish moist.

How to bake fish in foil in the oven

Foil packets, also known as foil parcels, help to keep fish moist when cooking. A foil packet seals in juices from the fish and the tomatoes, infusing this dish with great taste.

Canned tomatoes are a staple in my kitchen. They are convenient, nutritious, and delicious. You can use any type of diced canned tomato you like in this recipe, but I prefer fire-roasted for their intense flavor. I’ve also used two cups of fresh cherry tomatoes sliced in half in place of canned.

You can bake frozen fish in foil! 

Did you forget to take the fish out of the freezer? Not a problem. 

You can prepare this fish dish, and others, with frozen fish that you don’t have to thaw first! That’s good to know so that you can keep frozen fish fillets in the freezer for easy weeknight dinners.


I don’t always have the exact ingredients that recipes call for, and I’ve learned to improvise. Check out my tips for ingredient substitutions and swaps


Uncooked breaded fish fillets in baking pan pictured with canned diced tomatoes.

It’s possible to use frozen fish fillets and make prep even easier!

The health benefits of eating fish

Fish and other seafood contain omega-3 fats, which are associated with heart, eye, and brain health, and are particularly important during pregnancy and early life. Fish is also relatively high in protein for the calories, as long as you don’t fry it or smother it in fatty sauces.  For example, one serving of this fish dish supplies 24 grams of protein – nearly half of what many adults need in a day – for about 200 calories. 

Experts suggest that adults eat at least eight ounces of seafood a week; children need less. Pregnant and breastfeeding women require eight to 12 ounces of seafood weekly.  Most Americans, including pregnant and breastfeeding women, do not consume the suggested amount of seafood


It’s easy to include the suggested amount of seafood with easy fish recipes like this one for tuna burgers.


How to get your kids to eat more fish 

A child’s taste buds, and sense of smell, is much better than an adult’s, and certain foods can be overwhelming at first. Oily fish, such as salmon, may turn kids off because of its strong taste, and mild white fish, such as cod and haddock, are typically better for beginners. Adding vegetables, such as canned tomatoes or mild, yogurt-based sauces to fish dishes may also improve fish acceptance. 

Believe me, it hasn’t always been easy to get my kids to like fish, but all three of them loved this recipe from an early age. Be patient with children who turn their noses up to fish, or any other food.  Include fish on the menu on a regular basis and don’t badger them to eat it. They are more likely to come around to eating seafood when the pressure is off and they see you enjoying fish dishes! 


Read: Tips for getting kids to eat more seafood


Baking dish lined with aluminum foil with uncooked fish fillets topped with canned tomatoes.

Simple, delicious, and nutritious, baked fish in foil is the perfect weeknight dinner. 

Easy Baked Fish in Foil Recipe

Twenty five minutes is all it takes to make this tasty fish dish perfect for weeknight meals! 
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Main Course
Cuisine: American
Keyword: easydinnerrecipe, fishinfoil, foilpacket
Servings: 4 people
Calories: 202kcal
Author: ewardrd

Ingredients

  • 1 pound breaded cod, haddock or other white fish fillets
  • 1 14.5-ounce can diced, fire-roasted tomatoes, not drained
  • 2 tablespoons olive oil
  • 1 tablespoon dried parsley

Instructions

  • Preheat oven to 400˚F. 
  • Line a medium baking dish with a sheet of foil big enough to make a packet, about 12 to 14 inches long. Place fish in the baking dish and top with tomatoes, olive oil, and parsley. 
  • Fold the sides of the foil inwards around the fish, and fold in the top and bottom of the foil. Pinch the foil closed to create a package.
  • Bake for 18-20 minutes or until fish is flaky and opaque. When cooked, open the packet carefully to avoid spilling the juices. Serve immediately. 

Notes

Nutrition Information: Per serving: 202 calories; 8 grams fat (1 gram saturated fat); 54 milligrams cholesterol; 504 milligrams sodium; 7 grams carbohydrate; 0 grams fiber; 24 grams protein.
easy baked fish in foil recipe pinterest

Declutter Your Diet for Better Health

What with the popularity of Marie Kondo’s books and her streaming series about decluttering, purging unwanted objects is on my mind. While I struggle with clutter on a daily basis, Kondos’ simple belief – tidying up helps to calm you down – works for me. In keeping with her approach, it pays to declutter your diet for better health, too.

Cup of tea with slice of lemon.

Reducing stress may help prevent mindless munching, and may reduce your blood pressure, too.

Why getting organized reduces stress-eating 

Does this sound familiar? You’re tired and hungry after a busy day, and you’re faced with a disorderly kitchen. With little energy left to make dinner, or prep food for future meals, you give in to temptation and eat whatever is on hand.

When you’re feeling stressed about the mess, your brain does not want to deal with the dishes in the sink, the mess on the counter, and a disorganized refrigerator. Your brain wants pleasure, and food or alcohol are the quickest ways to satisfy that craving for feeling better. 

You can’t quash every food craving, but you can control your home environment as much as possible to better resist the urge to splurge.

Just thinking about getting organized to improve your eating habits can be stressful, but it’s also rewarding when you take small steps to get more order in your life.

Organize your kitchen to declutter your diet for better health and lose weight 

A tidy refrigerator and orderly cabinets help you find food fast, and it also curbs overspending because you are more aware of what food you have on hand, and what you need to buy.

Tidy kitchen.

For some people, a tidy kitchen encourages healthier food choices.

 


Read: Why clutter causes stress


I’m not perfect at kitchen organization, but I’m getting better. In my defense, I live with three family members who have their own ideas about tidiness.  However, there are some things I do regularly to stay on track with healthy eating:

• Empty the fridge, freezer, and cabinets. Throw away really old food, but also be aware that the dates on packaged foods (not fresh, perishable foods like meat, poultry, and seafood) are about food quality and not food safety. 

• When you restock shelves, organize food in categories. For example, group all canned products in one place and by type. Check the dates on foods and put the newest in the back.

• Avoid stuffing the refrigerator, freezer, and cupboards. You need to see what you have on hand to use it up, and to prevent buying more of the same.

• Invest in sturdy air-tight containers for sugar, flour, and other grains, such as cereal. Transfer foods to these containers and label them clearly. This saves space, improves organization, and keeps food fresher for longer.

• Use under shelf organizers to save space and tiered risers for canned goods and other packaged foods so that you can always see what you have on hand.

• Keep treats out of sight, and healthier foods in the open. The old adage “Out of sight, out of mind” really works. For instance, stash cookies and brownies in the freezer and put open bags of chips in the cupboard, and leave an inviting bowl of fresh whole fruit on the counter.


Read: 12 DIY projects to clean up your eating habits


Make a plan and stop stress-eating 

Yay! Your kitchen is in order, or at least it’s a bit tidier.  It’s time to plan healthier meals and snacks.

Receipt and variety of foods from grocery store.

Shopping on a regular basis is key to organizing your kitchen and meal planning.

 

• Consider meal prep on the weekend for the busy days ahead. However, if you can’t devote a few hours to the week’s meals on a Saturday or Sunday, you can always assemble balanced, simple meals and snacks in very little time. Marie Kondo’s goal is joy. Wasting food makes me sad, so I do my best to use up what would go to waste, which is part of managing your food better.

• Once you have an eating plan in place, make a list of food you need for better meals and snacks in the days ahead. It’s easier to shop for ingredients when working from a list.

• I’m not against treats like chocolate, ice cream, and chips, but if having these foods in the house triggers you to overeat, don’t buy them.


Read: Dozens of tips to reduce food waste and save more money


How to prevent mindless munching

It’s not always possible to avoid eating on the run, but when you’re home, I highly recommend sitting at a table.

Eating at the kitchen or dining room table, and off of a plate or out of a bowl, allows you to eat more mindfully than when standing at the counter or sitting in front of the TV or computer screen. Increasing your awareness of eating may help you to eat more nutritious foods in the right portions for you.

declutter your diet for better health

13 Delicious Mocktails

Basil Lemonade Spritzer

Basil Lemonade Spritzer

Reasons to Enjoy Zero-Proof Drinks 

Mocktails – zero-proof, non-alcoholic beverages – are popular with people who need to avoid alcohol, and they are gaining ground with others, too.

Studies show giving up alcohol improves sleep and energy level and saves money. Moreover, drinking less may also make weight loss and long term weight control easier because alcoholic beverages have calories that you may not need.

Health experts suggest that women limit their alcohol intake, which may help reduce their risk for breast cancer.

Whatever your goals, it never hurts to drink less alcohol.

I asked my friends for their favorite mocktail recipes, and they are amazing. Enjoy!


Why taking a break from alcohol is a good idea


 

Sparkling Pomegranate Apple Cider Cocktail

Sparkling Pomegranate Apple Cider

 

Pomegranate Adds Punch to Mocktails 

Festive Pomegranate Cherry Spritzer from Sara Haas

Sparkling Cherry Spritzer from Jenny Shea Rawn

Ginger Pomegranate Sparkler Mocktail from Tasty Balance Nutrition

Sparkling Pomegranate Apple Cider Mocktail from Nutrition to Fit


Study: It’s easier to go without alcohol when you have more choice


Mocktails Made with Citrus

I love the zing citrus supplies!

Cranberry Lemon and Orange Cider from The Nutrition Reviews

Easy Apple Cider Mocktail with Fresh Citrus Slices from Nourish Nutrition

Cranberry Orange and Lime Cider mocktail

Cranberry, Orange, and Lime Cider

Citrusy Grapefruit Spritzer from Sip Smarter

Basil Lemonade Spritzer from Bite of Health Nutrition

Tropical Lipton Green Tea Virgin Sangria from Amy Gorin

Mango Kombucha Refresher from Spilling the Beans

Strawberry Lime Watermelon Smoothie from Smart Nutrition 

Sweet and Spicy Mocktail Recipes 

I love these combinations because they offer spice and sweetness.

Spicy Kombucha Margaritas mocktail

Spicy Kombucha Margaritas

Spicy Kombucha Margaritas from Leanne Ray

Ginger Beer Pear Punch from The Nutrition Adventure

Citrusy Grapefruit Spritzer mocktail

Citrusy Grapefruit Spritzer

What’s your favorite way to enjoy alcohol-free cocktails or other nonalcoholic beverages?

lemon basil cocktail with a lemon slice

Delicious Mocktails to Make At Home

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