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 cook with 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 topped with tomatoes next to roasted asparagus and two slices of whole wheat bread and butter.
Serve baked fish with vegetables and whole grains for a balanced meal.

How to bake fish in the oven

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

This may come as a surprise, but you can prepare this dish, and others, with frozen fish that you don’t have to thaw first! Keep frozen fish fillets in the freezer for easy weeknight dinners.

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 use frozen fish fillets to make prep even easier!

The health benefits of eating more fish

Experts suggest that adults eat at least eight ounces of seafood a week. Pregnant and breastfeeding women need eight to 12 ounces of seafood weekly. The nutrients in seafood support heart, eye, and brain health.

Americans, particularly pregnant and breastfeeding women, do not consume the suggested amount of seafood. Include the seafood you need with easy recipes like baked fish in foil, and this one for tuna burgers.

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

It hasn’t always been easy to get my kids to eat fish, but everyone loves this recipe. I hope you enjoy it as much as we do!

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: easy baked fish in foil recipe, easydinnerrecipe, 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.  
    Top fish 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. 

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.

    Notes

    You can make this recipe with frozen fish. It will take a few minutes more to cook. 
    Use plain fish for a gluten-free dish.  
    It’s possible to skip the olive oil, but I find it adds to the flavor and helps keep the fish moist.
    Substitute chopped parsley for fresh. Use 2 tablespoons fresh parsley. 
     

    Declutter Your Diet for Better Health

    What with the popularity of Marie Kondo’s book and her Netflix series about decluttering, purging unwanted objects is on my mind. While I struggle with clutter on a daily basis, Kondos’ simple belief – that 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.

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

    Does this sound familiar? You come home tired and hungry after a busy day, and a disorderly kitchen awaits you. With little energy left to make dinner, or prep food for the next day, 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 is the likely the fastest way to satisfy it.

    You can’t squash 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.

    Join: The Pantry, Fridge, and FreezerCleanout Challenge

    Organize your kitchen to declutter your diet for better health

    A tidy refrigerator and orderly cabinets help you find food fast and curbs overspending. Why? Because you are more aware of what you have on hand, and what you need at the store.

    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 do live with four other people!) However, there are some things I do regularly to stay on track with healthy eating. Here are some tips to try.

    • 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) deal with a food’s quality, and not its 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 oldest in the back.

    Canned tomatoes, frozen fish fillets, and dried parsley combine for a delicious meal!


    • 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.

    • 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 an open bag 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 to declutter your diet for better health

    Yay! Your kitchen is in order, or at least its more tidy. It’s time to plan healthier meals and snacks.

    • When you’re short on time during the week, 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.

    • 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.

    Declutter your diet to reduce food waste

    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.

    I used what I had in the kitchen to make this satisfying vegetable soup!

    Here are 36 more ways to reduce food waste and save more money.

    Eat at the table to prevent mindless munching

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

    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.

    It’s easier to relax when you declutter your diet for better health!

    13 Delicious Mocktails

    Sparkling Pomegranate Apple Cider

    Mocktails are having a moment. While they’re popular with people who need to avoid alcohol, 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. Alcoholic beverages have calories that you may not need.

    Health experts, suggest that women limit their alcohol intake. As a result, women may 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. Their recipes are amazing. Enjoy!

    Read: Why taking a break from alcohol is good for you

    The Punch of Pomegranate

    Perfect for mocktails pomegranate combines well with many different flavors.

    Pomegranate Orange Mint Mocktail

    Pomegranate Orange Mint Mocktail from Bite of Health Nutrition

    Festive Pomegranate Cherry Spritzer from Sara Haas

    Sparkling Cherry Spritzer from Jenny Shea Rawn

    Ginger Pomegranate Sparkler Mocktail from Tasty Balance Nutrition

    Pomegranate Apple Cider Mocktail from Nutrition to Fit

    Mocktails 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

    Citrusy Grapefruit Spritzer from Sip Smarter

    Basil Lemonade Spritzer

    Basil Lemonade Spritzer from Bite of Health Nutrition

    Tropical Lipton Green Tea Virgin Sangria from Amy Gorin

    Mango Kombucha Refresher from Spilling the Beans

    Sweet and Spicy

    I love these combinations because they offer spice and sweetness.

    Spicy Kombucha Margaritas

    Spicy Kombucha Margaritas from Leanne Ray

    Ginger Beer Pear Punch from The Nutrition Adventure

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    Citrusy Grapefruit Spritzer

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

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