Tag Archives: fish

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. 
     

    What to Do When You Fail at Meal Prep

    Confession: My idea of meal prep is making a double batch of chili. I know that I should prepare more food on Saturdays and Sundays for the week ahead, but I can’t get myself to devote the time to that task, however worthy.  I am good at stocking my kitchen with nutritious foods and making healthy meals and snacks, so I figure I’m doing something right. Still, getting advice from a meal-prep pro couldn’t hurt.

    HealthyMealPrep_FINALCOVER

    Searching for Inspiration

    In my quest to improve my meal prep skills, I headed for Toby Amidor’s latest creation, The Healthy Meal Prep Cookbook. Not only does this registered dietitian and working single mother of three prepare delicious and nutritious food ahead of time, she found the energy to write about so that we can, too.

    According to Toby, you (and I) should invest in meal prep because it saves time and money; it’s easier to control portions, which helps promote weight control; and you’ll avoid take-out food and processed products to get a meal on the table fast.

    If you’ve never prepped meals before or want to be better at it, you can’t go wrong with The Healthy Meal Prep Cookbook.  There are more than 100 recipes to choose from, designed with simple-to-find ingredients, including Apple Walnut Loaf, Slow-Cooker Three Bean Chili, Arugula Salad with Salmon, and Mason Jar Key Lime Parfaits.

    Have I mentioned the two-week meal plans for those interested in Clean Eating, Weight Loss, and Muscle Building? You’ll have no excuse not to shop for nutritious foods when you see Toby’s detailed ingredient lists to make following these plans a breeze.

    Check out Toby Amidor’s blog! 

    Now, that’s some kind of meal prep! Doesn’t this look delicious? Photo courtesy of Nat & Cody Gantz

    Don’t let these meal prep myths hold you back from trying! 

    Better, Not Perfect

    Even if don’t completely embrace meal prep, nobody’s stopping you from enjoying Toby’s delicious recipes. That’s what I do! I’ve read The Healthy Meal Prep Cookbook, nodding my head in agreement at what Toby recommends, but the fact remains that while I like the idea of having meals ready to eat at a moment’s notice, I prefer more flexibility at meal time. (Read: I am in no way as organized as Toby.)

    I have been feeding a family of five for years, so I do have some kitchen skills, which I allude to at the beginning of this post. I mostly know what I’m making during the week, and I shop regularly for food so I always have nutritious ingredients on hand.

    17 Meals in Under 15 Minutes

    Here are some of my favorite “fast food” ideas.

    Breakfast/Snack

    • Top a 2-ounce whole-wheat bagel with 2 tablespoons peanut butter, almond butter, or sunflower seed butter. Serve with 8 ounces 1% low-fat milk or fortified soy milk, and fruit.

    • Spread 2 slices whole grain bread with 2 tablespoons sunflower seed butter, and top with 1 small banana, sliced, or 2 tablespoons raisins.

    • Scramble 2 eggs and divide equally between a small whole-wheat pita pocket that’s been cut in half. Add salsa, a handful of spinach, and 1⁄4 cup shredded reduced-fat cheese, if desired. Pair with 8 ounces milk or fortified soy milk.

    • Scramble 2 eggs with 1⁄4 cup diced mushrooms, and 1⁄4 cup shredded reduced-fat cheddar cheese. Serve with 2 slices whole-wheat toast, and fruit.

    • Pair 1 hard-cooked egg with 8 ounces low-fat yogurt, 1 slice whole-grain toast, and fruit.

    • Halve a cantaloupe or honeydew melon, remove the seeds, and fill with 1 cup cottage cheese or low-fat yogurt. Serve with a whole wheat roll.

    Lunch/Dinner

    • Microwave a medium white potato. Scoop out the insides and mix with 1 cup cottage cheese. Return the filling to the potato skins and warm in the microwave. Add a green salad.

    • Top 1 whole-wheat pita round covered with tomato sauce with sliced part-skim mozzarella cheese. Broil until cheese melts. Serve with 8 ounces 100% orange juice.

    • Make a quick quesadilla using two whole-wheat 7-inch sandwich wraps, 2 ounces chopped leftover chicken, and 1 ounce Monterey Jack cheese. Grill in a skillet. Enjoy with fruit.

    • In a bowl, layer 1 cup cooked whole-grain couscous, 1 cup cooked vegetables, and 4 ounces cooked leftover salmon, or canned or pouched salmon.

    • Arrange 4 ounces canned or pouched, drained tuna, 10 whole-grain crackers, and sliced red bell pepper, and enjoy.

    My go-to fish meal: breaded haddock topped with a can of undrained chopped tomatoes and dried parsley with vegetables and whole grain bread. That’s dinner!

    • Mix 1 cup canned reduced-sodium lentil soup and 1 cup cooked pasta or other leftover cooked grain such as farro, brown rice, freekeh, or quinoa. Serve with 8 ounces milk or fortified soy milk and fruit.

    • Combine 1 cup canned white beans, drained, with 1 tablespoon olive oil and 4 ounces peeled and raw shrimp in a skillet. Cook until shrimp are pink. Serve with fruit or vegetables.

    • Saute 1⁄2 pound 100% ground skinless turkey breast meat or 95% lean ground beef with chopped onions and 1⁄2 teaspoon ground cumin. Spoon cooked meat equally onto 2 whole-wheat tortillas along with chopped tomato, lettuce, and plain yogurt. (This dish serves two.) Serve with fruit or vegetables.

    • Coat 4 ounces thinly sliced chicken breasts or tenders with flour. Heat 1 tablespoon canola oil in a medium skillet over medium heat. Cook chicken for about two minutes on each side. Place chicken on a whole-wheat sandwich bun and garnish with tomato and lettuce, and avocado, if desired. Serve with 8 ounces milk and a piece of fruit.

    • Quick fried rice: Heat 2 teaspoons canola oil in a medium skillet. Add 1 cup cold cooked white or brown rice, 1⁄4 cup chopped onion, 1⁄4 cup cooked peas or diced carrots or both, and 2 beaten eggs. Toss the entire mixture until the egg is cooked. Season with a dash of low-sodium soy sauce. Serve with fresh fruit.

    • Place 4 ounces cooked shrimp, canned or pouch tuna, cooked or pouch salmon, cottage cheese, or tofu, on top of 2 cups chopped leafy greens and 1⁄2 cup grape tomatoes. Top with a mixture of 2 teaspoons olive oil and balsamic vinegar. Serve with  whole-grain bread or roll.

    5 Stress-Free Family Meals

    How to Shop for Must-Have Kitchen Staples 

    Whether or not you plan your meals out to the last green bean, it’s a good idea to have nutritious foods on hand to rustle up healthy meals and snacks in minutes. Here’s a list that you can tailor to your needs.

    A few must-have items from my refrigerator.

     

    Refrigerator/Freezer Items

    • Eggs

    • Plain yogurt, Greek or regular

    • Boneless, skinless chicken breasts

    • Grated hard cheese, such as cheddar and Monterey Jack

    • 95% lean ground beef

    • Ground 100% turkey breast meat

    • Low-fat cottage cheese

    • Milk

    • Tofu

     

    Frozen staples I keep on hand.

    How to take steps to get better at meal planning

    • Frozen fish fillets, frozen shrimp

    • Frozen plain fruit and fruit canned in its own juice

    • Frozen plain vegetables and no-salt added canned vegetables

    Recipe: Tuna Burgers with Smashed Avocado and Tomato are ready in 20 minutes!

    Pantry Items

    • Canned or pouched tuna or salmon

    • Canned diced tomatoes

    • Canned pineapple

    • Canned beans, such as garbanzo, black beans, and cannelloni

    • Whole grain cereal, bread (such as pita and Naan), and grains, such as pasta, quinoa, and freekeh

    • Pasta (marinara) sauce and pizza sauce

    • Peanuts, pistachios, almonds, walnuts, cashews

    • Dried fruit, such as California raisins

    • Peanut butter, almond butter or sunflower seed butter

    Recipe: It takes just 5 minutes to make No-Bake Peanut Butter Cereal Bars

    I couldn’t get by without foods from cans, jars, and pouches!

     

     

     

     

     

     

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