Fish in Foil

Fish in Foil

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Make it a Meal

Add these dishes to make a full meal:

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Wine Pairings

A meal-in-one. Serve with rice or potato for a complete dinner.

Preparation facts

Yield: 4 servings

Ingredients

1 1/4 lbs (570g) cod fillets, (or any white fish fillet)

1 Tbs (15mL) olive oil

1/2 tsp (2g) garlic powder

1/2 tsp (3g) salt (sea salt if on a corn-free diet*)

1/2 tsp (2g) black pepper, freshly ground

1 cup (140g) zucchini, sliced

1 cup (90g) mushrooms, sliced

1 cup (180g) red onion, sliced

1 tomato, cut into small chunks

2 Tbs (5g) fresh parsley, chopped

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Directions

Preheat oven to 450°F (230°C).

Divide fish into four portions and place in the center of a 12-inch (30cm) square of foil.

Brush fish with oil and sprinkle with garlic powder, salt and pepper. Put zucchini, mushrooms, tomatoes and onions on top of fish. Fold and seal foil.

Place foil pouches on a shallow pan and bake for 20–30 minutes until fish flakes when tested with a fork.

Fold back foil and sprinkle with fresh parsley. Serve in foil.

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* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

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Nutrition facts

Serving Size 1 serving
Calories 174
Calories from Fat 40 (23%)
% Daily Value*
7%Total Fat 5g
3%Saturated Fat 0.6g
Polyunsaturated Fat 0.8g
Monounsaturated Fat 2.6g
17%Cholesterol 52mg
14%Sodium 343mg
22%Potassium 762mg
2%Total Carbohydrate 6g
6%Dietary Fiber 1.5g
Sugars 1g
Sugar Alcohols 0g
54%Protein 27g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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