Fish in Foil Recipe

 Fish in foil is a simple yet flavorful cooking method where fish fillets are wrapped in foil packets with vegetables, herbs, and seasonings, then baked or grilled. The foil locks in moisture, ensuring tender, juicy fish infused with aromatics. It’s quick, healthy, and customizable—perfect for weeknights or entertaining.

1. Ingredients (serves 4):

1. 4 fish fillets (salmon, cod, tilapia, or trout), about 150–180 g each

2. 2 tbsp olive oil or melted butter

3. 2 cloves garlic, minced

4. 1 lemon, thinly sliced

5. 1 small red onion, thinly sliced

6. 1 cup cherry tomatoes, halved

7. 1 small zucchini, thinly sliced

8. 2 tbsp fresh parsley or dill, chopped

9. Salt and black pepper, to taste

10. Foil sheets (large enough to fold over fish)

2. Cooking and Serving Details:

1. Servings: 4

2. Preparation time: 10 minutes

3. Cooking time: 20 minutes

4. Total time: 30 minutes

3. Method:

1. Prepare Foil Packets: Preheat oven to 200°C (400°F) or preheat grill to medium heat. Tear 4 large sheets of foil. Lightly grease with oil or butter.

2. Assemble Fish: Place one fish fillet in the center of each foil sheet. Drizzle with olive oil or butter. Season with salt, pepper, and garlic.

3. Add Vegetables & Herbs: Top with onion slices, zucchini, cherry tomatoes, lemon slices, and fresh herbs.

4. Seal Packets: Fold foil over fish and vegetables to create sealed packets, crimping edges tightly so steam doesn’t escape.

5. Cook:

   • Oven method: Place packets on a baking sheet and bake 18–20 minutes, depending on thickness.

   • Grill method: Place directly on grill grates, cook 12–15 minutes.

6. Finish: Carefully open packets (steam will be hot). Serve fish with vegetables and cooking juices spooned over the top.

4. Serving Suggestions:

1. Pair with rice, couscous, or garlic bread to soak up juices.

2. Serve with a green salad or roasted potatoes for a complete meal.

3. Offer extra lemon wedges on the side.

5. Extra Tips:

1. Use parchment paper inside the foil if you prefer less contact with aluminum.

2. For more flavor, add a splash of white wine or soy sauce before sealing packets.

3. Mix up the herbs—try thyme, basil, or cilantro depending on the fish type.

4. If using salmon, slightly undercook, as it will continue cooking in steam after removal.

6. Nutrition per serving (1 of 4):

1. Calories: ~280 kcal

2. Protein: 28 g

3. Carbohydrates: 9 g

4. Fat: 14 g

5. Fiber: 2 g

6. Sugar: 3 g

7. Sodium: 200 mg