Campus Alert: Find the latest UMMS campus news and resources at umassmed.edu/coronavirus

click to open search panel
click to open search panel
Page Menu

Foil-Baked Fish with Summer Veggies

Serves approximately 3.

This cooking technique can be used with a variety of fish, shrimp and chicken tenders (thin strips). Use different vegetables too, like spinach, sliced mushrooms, and onion.  For great prebiotics, try using asparagus and leeks!  You can also add sliced lemon.  You can also substitute beans for the fish or chicken. 

Ingredents:
  • 3 tilapia fillets (or other white, mild-flavored fish), about 5 1/2 oz each
  • 1 zucchini, sliced into 3" matchsticks
  • 1 cup cherry tomatoes, halved (if able to tolerate seeds)
  • 1 1" piece of fennel, sliced thin
  • 2 green onions, sliced thin
  • 2 cloves garlic, sliced thin
  • 1 red bell pepper, sliced into 3" matchsticks
  • 1/2 cup loosely packed basil leaves, chopped
  • 1/2 lemon, juiced
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp balsamic vinegar, divided
  • 1 tsp dried oregano
  • Salt and pepper to taste
Directions:
  1. Preheat oven to 450 degrees.
  2. In a large bowl, combine the sliced zucchini, cherry tomatoes, bell pepper, fennel, sliced green onions, garlic, oregano and basil. Drizzle olive oil and lemon juice over the veggies and add a pinch of salt. Toss well.
  3. Pull a square of tin foil about 12 x 24" out. Fold it in half and place one fish fillet in the center. Add some vegetables on top and around the fish. Drizzle on a little balsamic vinegar and add a sprinkle of salt and pepper. Wrap up the foil around the fish and fold in all sides tightly so that no steam escapes. You want a nice, tight little package.
  4. Repeat with the remaining fish fillets and then place the foil packets on a baking sheet and place in the oven for 15-20 minutes, until fish has baked through and flakes easily. You can check the fish after 15 minutes by unwrapping a tiny corner of the foil and poking a knife or fork inside.
  5. When done, remove from the oven and unwrap on individual plates.

Enjoy!

Nutrition Facts:

Fish contains omega-3 fatty acids, an important “healthy fat” that acts to reverse inflammation in the body. Steaming fish or chicken in a foil packet with vegetables is a quick and delicious way to get dinner on the table!

 

Adapted from: http://www.eatliverun.com/foil-baked-fish-with-summer-veggies/