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Zesty Baked Fish Parcels

by
S
Sophie

Delight in the flavors of this easy-to-make baked fish recipe, perfect for a quick and healthy dinner.

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Preparation time (min) 10 min
Cooking time (min) 15 min
Difficulty
Zesty Baked Fish Parcels

Ingredients

4 servings
|
  • 4 fillet
    Orange roughy fresh or Cod
  • 1/2 cup
    Parmesan cheese grated or Pecorino
  • 1/4 tsp
    Cayenne pepper or Paprika
  • 1 whole
    Zucchini sliced or Yellow squash
  • 1/2 tsp
    Salt or Sea salt
  • 1/4 cup
    Basil fresh or Oregano
  • 2 tbsp
    Butter unsalted or Olive oil

Instructions

1

Preheat the oven

Preheat your oven to 375°F (190°C).

Preheating ensures even cooking throughout the dish.

2

Prepare the foil

Lay out four pieces of heavy-duty foil on a flat surface.

Use enough foil to fully wrap each fish fillet securely.

3

Place the fish

Place one fish fillet on each piece of foil.

Ensure the fillets are centered on the foil for even cooking.

Ingredients needed for this step

orange roughy
4

Season the fish

Sprinkle each fillet with grated Parmesan cheese and cayenne pepper.

Adjust the cayenne pepper to your spice preference.

Ingredients needed for this step

parmesan cheese cayenne pepper
5

Add the toppings

Top each fillet with sliced zucchini, a pinch of salt, and fresh basil leaves.

Layer the zucchini evenly for consistent cooking.

Ingredients needed for this step

zucchini salt basil
6

Add the butter

Add a small pat of butter on top of each fillet.

Butter adds richness and helps keep the fish moist.

Ingredients needed for this step

butter
7

Seal the foil packets

Fold the foil over the fish and seal the edges tightly to form a packet.

Ensure the packets are sealed well to trap the steam inside.

8

Bake the packets

Place the packets on a baking sheet and bake in the preheated oven for 12-15 minutes.

Check one packet after 12 minutes to see if the fish is cooked through.

9

Serve the dish

Carefully open the packets to release the steam and serve the fish with its toppings.

Serve directly from the foil for a rustic presentation or plate it for a more elegant look.

Ingredients needed for this step

orange roughy zucchini parmesan cheese basil

Nutrition Facts (100g)

Calories 180 kcal
Fat 9.5 g
  • Saturated Fat: 4.5 g
Carbohydrates 4 g
Fiber 1 g
Sugar 2 g
Protein 20 g

Learn More About This Recipe

📝

About this Recipe

Discover the deliciousness of Zesty Baked Fish Parcels, a quick and healthy dinner option. Packed with fresh vegetables and a hint of spice, this recipe is perfect for those seeking a flavorful yet simple meal.
💪

Why This Recipe Is Good For You

This recipe is perfect for those looking for a low-carb, high-protein meal. It's packed with fresh vegetables and lean fish, making it a nutritious choice for dinner.
💡

Tips & Tricks

For an extra burst of flavor, try adding a splash of lemon juice before sealing the foil. Ensure the foil is tightly sealed to lock in all the juices and flavors.
🔄

Recipe Variations

You can substitute the orange roughy with cod or tilapia for a different taste. Add your favorite herbs like dill or parsley for a unique twist.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave until warmed through.
📚

Recipe History

Foil-baked fish recipes have been a staple in many cuisines due to their simplicity and ability to retain flavors. This modern twist incorporates a blend of spices and vegetables for a delightful meal.
🥗

Nutritional Information

This dish is low in carbs and high in protein, making it a great option for those on a keto or low-carb diet. It's also rich in vitamins from the fresh vegetables.
🍽️

Pairing Suggestions

Pair this dish with a side of steamed asparagus or a fresh garden salad for a complete meal.

Tags

healthy quick easy seafood

Recipe Categories

Cuisine

mediterranean other

Meal Type

dinner lunch

Course

main course other

Cooking Methods

baking other

Occasions

weeknight dinner family gathering other

Dietary Restrictions

low-carb gluten-free low-sugar keto pescatarian halal

Allergens

fish milk

Seasons

summer all-season

Difficulty

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