Fish in Foil

Background and History:

Cooking fish in foil, also known as “en papillote,” is a technique that dates back to ancient times, with roots in Mediterranean and French cuisines. The method involves wrapping fish and complementary ingredients in a foil pouch and baking it, allowing the fish to steam in its juices. This method enhances the flavors and ensures a moist and tender result, making it a popular choice for preparing a variety of fish species.

Ingredients:

  • 4 fish fillets (such as salmon, tilapia, or cod)
  • 4 sheets of aluminum foil (about 12 inches square)
  • 4 tablespoons butter or olive oil
  • 4 cloves garlic, minced
  • 2 cups mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
  • 4 lemon slices
  • Fresh herbs (e.g., dill, thyme, or parsley)
  • Salt and black pepper to taste
  • Optional seasonings (e.g., paprika, chili flakes, or cumin)

Serves: 4

Preparation Time: 15 minutes

Cooking Time: 20-25 minutes

Instructions:

  • Preheat your oven to 375°F (190°C).
  • Place each fish fillet on a sheet of aluminum foil. Season with salt, black pepper, and any optional seasonings.
  • Divide the minced garlic evenly among the fish fillets.
  • Arrange a portion of mixed vegetables on top of each fillet. You can get creative with the vegetables you use, but make sure they are thinly sliced or chopped for even cooking.
  • Top each fillet with a lemon slice and a sprig of fresh herbs.
  • Place a tablespoon of butter or drizzle of olive oil over each fillet.
  • Carefully fold and seal each foil pouch, ensuring it’s tightly sealed to trap the steam. Leave a little room for expansion.
  • Place the foil pouches on a baking sheet and bake in the preheated oven for 20-25 minutes, depending on the thickness of the fish fillets. They are done when the fish flakes easily with a fork.
  • Carefully open the pouches (watch out for the hot steam) and transfer the contents to plates.

Nutrition Facts: (Per serving)

  • Calories: 300
  • Total Fat: 15g
  • Saturated Fat: 6g
  • Cholesterol: 70mg
  • Sodium: 200mg
  • Total Carbohydrates: 10g
  • Dietary Fiber: 3g
  • Sugars: 3g
  • Protein: 30g

Notes:

  • This dish is highly versatile, so feel free to experiment with your choice of fish and seasonings.
  • The foil pouches can be prepared in advance and refrigerated until you’re ready to bake them.

Allergy Warning:

  • Check for potential seafood and dairy allergies among your diners. Adapt the recipe as needed to accommodate any dietary restrictions or allergies.
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