Foil Envelope Fish

Effortlessly elegant and bursting with flavor, Foil Envelope Fish is a must-try recipe for seafood lovers and meal-prep enthusiasts alike. This oven-baked dish combines tender fish fillets—like salmon, cod, or tilapia—with a medley of vibrant zucchini, carrots, and sweet cherry tomatoes. Infused with fresh garlic, parsley, and zesty lemon slices, the ingredients are sealed in individual foil packets to lock in moisture and flavor, delivering perfectly flaky fish every time. Quick to prep in just 15 minutes and ready in under 20 minutes of cooking, this recipe is a hassle-free solution for a healthy yet flavorful dinner. Plus, with easy cleanup and customizable veggie options, it’s perfect for a busy weeknight or an elegant dinner party. Serve the foil packets directly for a charming presentation or plate alongside your favorite sides! Search no further for a foolproof baked fish recipe that’s as nourishing as it is delicious.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces fish fillets (such as salmon, cod, or tilapia)
• 1 medium zucchini
• 1 medium carrot
• 12 pieces cherry tomatoes
• 1 large lemon
• 2 tablespoons fresh parsley
• 2 cloves garlic
• 2 tablespoons olive oil
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 4 pieces foil sheets

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the zucchini and carrot into thin slices or matchsticks.

Step 3

Halve the cherry tomatoes and mince the garlic.

Step 4

Slice the lemon into thin rounds and chop the fresh parsley.

Step 5

Cut 4 large squares of aluminum foil, ensuring each piece is large enough to completely wrap a fish fillet and vegetables.

Step 6

Place one fish fillet in the center of each foil sheet. Drizzle each fillet with about 1/2 tablespoon of olive oil and sprinkle with salt and black pepper.

Step 7

Evenly distribute the zucchini, carrot slices, cherry tomatoes, and minced garlic around the fish on each foil square. Top each fillet with a couple of lemon slices and a sprinkling of parsley.

Step 8

Fold up the sides of the foil to create a sealed 'envelope', making sure the edges are tightly crimped to prevent steam from escaping.

Step 9

Place the foil packets on a baking sheet and bake in the preheated oven for 18-20 minutes, or until the fish is opaque and flakes easily with a fork.

Step 10

Remove from the oven and carefully open the foil packets, being cautious of escaping steam.

Step 11

Serve the fish directly in the foil packets or transfer to plates with the vegetables, and enjoy!

Nutrition Facts

Serving size	1379.8 grams (1379.8g)

Amount per serving	% Daily Value*
Calories	1238

Total Fat 81.40g	104%
Saturated Fat 17.00g	85%
Polyunsaturated Fat 2.90g
Cholesterol 252mg	84%
Sodium 4516mg	196%
Total Carbohydrate 36.90g	13%
Dietary Fiber 8.50g	30%
Total Sugars 22.90g
Protein 93.70g	187%

Vitamin D 1800IU	9000%
Calcium 153mg	12%
Iron 5mg	27%
Potassium 2787mg	59%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 58.4%

Protein: 29.9%

Carbs: 11.8%