RECIPE: Super-Fast Seafood Prep: Fish in Foil

Published on

Tonight’s dinner can be ready in minutes.

| By Amy Cramer |

I’m surprised by how many friends are afraid to prepare seafood dishes at home (including, at one time, my coauthor Lisa). Many of these people think fish should be eaten exclusively at restaurants, where someone else does the prep.

Well, that’s a boatload of carp! It’s time to dispel the fishy myth that seafood dishes are a pain to make and start adding more “vitamin sea” to your weekly meal planning.

My favorite way to prepare fish is in foil. It’s a super-easy technique that anyone can do, and it’s perfect for one person or a whole posse. I love how moist fish is when prepared this way, plus it’s low in fat and nearly impossible to screw up. And the best part? Cleanup is a snap.

Start With the Right Fish

Most varieties of fish will work. Stick with sustainable, heart-healthy varieties that are low in toxins and high in omega-3s. (Consult Seagan Eating’s list of “Good Catch,” “Bad Catch,” and “Questionable Catch” for more information or check out Monterey Bay Aquarium’s SeafoodWatch guide.)

A few “good” options

  • Salmon – Pacific or Atlantic wild caught (occasionally Atlantic farmed if from reputable fishery)
  • Rainbow trout – farmed
  • Black cod
  • Peeled domestic shrimp

Fish In Foil

Well, that’s a boatload of carp! It’s time to dispel the fishy myth that seafood dishes are a pain to make and start adding more “vitamin sea” to your weekly meal planning. My favorite way to prepare fish is in foil. It’s a super-easy technique that anyone can do, and it’s perfect for one person or a whole posse. I love how moist fish is when prepared this way, plus it’s low in fat and nearly impossible to screw up. And the best part? Cleanup is a snap.
Course Main Course

Equipment

  • Foil
  • Knife
  • Grill or Oven

Ingredients
  

4oz of Your Choice of Sustainably Caught Fish

    Seasoning Option 1

    • 1 tbsp white wine
    • ½ tsp dried tarragon
    • 1 tsp lemon juice
    • pinch of salt

    Seasoning Option 2

    • 1 tbsp tomatoes chopped
    • ¼ zucchini sliced
    • pinch of salt
    • pinch of pepper

    Seasoning Option 3

    • 1 tsp maple syrup
    • 1 tsp stone-ground mustard
    • ¼ cup mushrooms sliced
    • pinch of salt
    • pinch of pepper

    Seasoning Option 4

    • ½ cup tomatoes chopped
    • 1 tbsp black beans
    • 1 tbsp corn
    • 1 tbsp fresh cilantro chopped
    • pinch of salt

    Instructions
     

    • Preheat Oven to 425° (or grill to medium heat)
    • Start with individual 4-ounce portions of your favorite sustainably caught fish.
    • Place each fillet in the center of a 9×12-inch piece of foil. Scrunch the foil around the fish, making it into a package with high sides.
    • In a small bowl, combine your chosen toppings.
    • Spoon toppings over the fillet, and close the foil on top to make a loose package.
    • Place the package on a baking sheet or directly on grill and cook for 15 minutes.

    Fun Ways to Make and Serve

    Not only is fish in foil a no-mess, low-fat way to prepare fish, but it provides many options for fun serving. Plate the foil package with a crisp green salad for a light summer dinner. Or, pour fish package and sauce over brown rice or whole-wheat pasta for a hearty meal.

    For family dinners and small gatherings, make a toppings bar of different options like chopped veggies, fresh herbs, and wine. Give each person a plain, open-foil package of fish and let them top themselves.

    Have thoughts or questions about going seagan? We’d love to hear them! Shoot us an email, authors@seaganeating.com.