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!
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.
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
Simple, delicious, and nutritious, baked fish in foil is the perfect weeknight dinner.
Easy Baked Fish in Foil Recipe
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
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 