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! 
Course Main Course
Cuisine American
Keyword easy baked fish in foil recipe, easydinnerrecipe, foilpacket
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
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. 
     

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