Description
These Mediterranean Fish Foil Packets are a flavorful and easy way to prepare a healthy seafood dinner. White fish fillets are nestled on a bed of vegetables, drizzled with olive oil and lemon juice, then baked or grilled to perfection. Finished with a sprinkle of feta and fresh parsley, these packets are bursting with Mediterranean flavors.
Ingredients
Units
Scale
White Fish Fillets:
- 4 white fish fillets (such as cod, halibut, or tilapia)
Vegetables:
- 1 zucchini thinly sliced
- 1 red bell pepper thinly sliced
- 1 small red onion thinly sliced
- 1 cup cherry tomatoes halved
Additional Ingredients:
- 1/4 cup pitted Kalamata olives sliced
- 2 tablespoons capers (optional)
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup crumbled feta cheese
- Chopped fresh parsley and lemon wedges for serving
Instructions
- Preheat and Prepare: Preheat the oven to 400°F (200°C) or heat a grill to medium. Cut 4 large pieces of foil (about 12×16 inches).
- Assemble Packets: Divide the zucchini, bell pepper, onion, cherry tomatoes, olives, and capers among the foil sheets. Place a fish fillet on top of each vegetable bed.
- Season and Seal: Drizzle each packet with olive oil and lemon juice. Sprinkle with oregano, salt, and pepper. Fold the foil to form tightly sealed packets.
- Cook: Bake on a sheet pan or grill over medium heat for 15–18 minutes until fish is cooked through.
- Finish and Serve: Open the packets, sprinkle with feta and parsley. Serve with lemon wedges.
Notes
- Use parchment paper instead of foil if baking only.
- Try adding spinach leaves or artichoke hearts for variation.
Nutrition
- Serving Size: 1 packet
- Calories: 280
- Sugar: 5g
- Sodium: 540mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 28g
- Cholesterol: 60mg
