Mediterranean Fish Packets

Mediterranean Fish Packets

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Fish baked in packets promise moist, tender, and tasty results every time – even if you didn’t think you could cook fish well! Serves 4.

Ingredients

  • 4 sheets of foil or parchment paper (approx. 12" x 12" each)
  • 1 zucchini, sliced into ¼" rounds (at least 8 pieces)
  • 1 onion, thinly sliced
  • 4 teaspoons minced garlic (about 3 large cloves)
  • 1 14.5-ounce can low-sodium stewed tomato slices
  • 1 pound cod or other firm fleshed white fish, cut into 4 pieces
  • 4 tablespoons crumbled reduced-fat feta cheese
  • 1 teaspoon each dried basil, oregano, and pepper
  • 4 teaspoons olive oil
  • Optional: 4 tablespoons chopped black olives

Directions

  1. Preheat oven to 450°.
  2. On each piece of foil, layer zucchini and onion slices, ½ teaspoon garlic, and 2 tomato slices.
  3. Top with the fish, then feta and olives (if using). Sprinkle with ¼ teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
  4. Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
  5. Remove fish from foil and arrange on plates.

Per serving: 212 calories, 24g protein, 13g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 50mg cholesterol, 4g fiber, 207mg sodium

THE SEASONED COOK For more fiber, add ½ cup cooked whole grains, beans, or lentils to the foil beneath the vegetables. If using fresh herbs, remember to triple the amount.

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