Seasonal Baked Whitefish Pouch

Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.
Find this recipe and more in The Clean & Simple Diabetes Cookbook by Jackie Newgent, RDN, CDN
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- Prep time
- 12 min
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- Cook time
- 18 min
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- Servings
- 4 Servings
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- Serving size
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1 pouch
Ingredients
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bite-size nonstarchy vegetables, such as broccoli, peppers, yellow squash, and zucchini
- 4 cup
- 4 cup
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extra virgin olive oil (divided)
- 6 tsp
- 6 tsp
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sea salt (divided)
- 1/2 tsp
- 1/2 tsp
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white fish such as halibut or cod (divided into 4 (4-oz) fillets)
- 16 oz
- 454 g
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shallot (finely chopped, divided)
- 1 large
- 1 large
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lemon juice (divided)
- 4 tsp
- 4 tsp
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dried herbs, such as rosemary or oregano
- 1 tsp
- 1 tsp
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Directions
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Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.
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Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.
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Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.
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Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.