Southern Fish in a Foil - KNEP - Kentucky Nutrition Education Program

Recipes

Southern Fish in a Foil

Servings:4Serving Size:1 pouch

This super simple recipe is nutritional and great tasting — and cuts down on ‘fish smell’ in the kitchen.

Ingredients:

  • 1 pound white fish, cut into 4 servings
  • 1 medium lemon, cut half into thin slices and save the other half
  • 1 tablespoon hot sauce
  • 2 tablespoons Italian spices
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon olive oil

Directions:

  1. Preheat oven to 550 degrees F. Cut 4 (12-by- 20-inch) sheets of foil.
  2. Combine Italian spices, garlic powder, salt and pepper into a small bowl. Squeeze lemon and rub a couple of drops of hot sauce onto each fish filet. Then, rub the spice mixture on the fish filet.
  3. Place each piece of fish on one sheet of foil. Drizzle the remaining oil on the fish and top with lemon slices.
  4. Fold foil over fish, crimping edges tightly to seal packets. Remember to leave enough room for packets to expand.
  5. Place packets on a large baking sheet. Bake in oven for 9-11 minutes. Fish should be just opaque in center. You can test doneness by sticking a toothpick through the packet. It should slide through the fish easily. Carefully open packets; hot steam will escape.
Source: Becky Freeman, Social Marketing Research Project Coordinator, Nutrition Education Program, University of Kentucky Cooperative Extension Service

Tips

Women of childbearing age, children 6 years of age or younger, pregnant and nursing women and women who plan to become pregnant should follow advisories for eating locally caught fish found at http://fw.ky.gov/ FishBoatGuide/ Pages/General- Information.aspx#4

Nutrition facts per serving: 160 calories; 6g total fat; 1.5g saturated fat; 0g trans fat; 60mg cholesterol; 320mg sodium; 1g carbohydrate; 0g fiber; 26g protein; 0% Daily Value of vitamin A; 4% Daily Value of vitamin C; 2% Daily Value of calcium; 4% Daily Value of iron