TUSCAN FISH PACKETS
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. -Kathy Morrow, Hubbard, Ohio
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 400°. In a bowl, combine beans, tomatoes, zucchini, onion, garlic, wine, 1/2 teaspoon salt and 1/8 teaspoons pepper., Rinse fish and pat dry. Place each fillet on an 18x12-inch piece of heavy-duty foil; season with remaining salt and pepper. Spoon bean mixture over fish; top with lemon slices. Fold foil around fish and crimp edges to seal. Transfer packets to a baking sheet., Bake until fish just begins to flake easily with a fork and vegetables are tender, 15-20 minutes. Be careful of escaping steam when opening packets.
Nutrition Facts : Calories 270 calories, Fat 2g fat (1g saturated fat), Cholesterol 83mg cholesterol, Sodium 658mg sodium, Carbohydrate 23g carbohydrate (4g sugars, Fiber 7g fiber), Protein 38g protein. Diabetic Exchanges
MEDITERRANEAN COD PACKETS
Provided by Food Network Kitchen
Categories main-dish
Time 1h15m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Toss the potatoes, onion and garlic with 1 tablespoon olive oil, the red pepper flakes and 1/4 teaspoon salt in a bowl. Put the cod on a plate; drizzle with the lemon juice and season with salt, pepper and the thyme.
- Preheat the oven to 425 degrees F. Tear off four 16-inch sheets of parchment paper. Make the packets (see photo gallery): Arrange about one-quarter of the potato mixture on one sheet of parchment; top with a cod fillet and about one-quarter each of the olives and tomatoes (along with some liquid from the can). Drizzle with 1/2 tablespoon olive oil. Seal as directed. Repeat to make 3 more packets; divide between 2 baking sheets.
- Transfer to the oven and bake until the parchment puffs and the liquid is bubbling, about 25 minutes. Let rest 5 minutes before opening.
- Meanwhile, mix the butter, chives, lemon zest and a pinch of salt in a small bowl. Carefully open the packets; top with the chive butter.
SWORDFISH BAKED IN FOIL WITH MEDITERRANEAN FLAVORS
Steps:
- Preheat oven to 350 degrees F.
- In a large bowl combine the artichokes, tomatoes, lemon, olives, and herbs. Drizzle with olive oil, season with salt and pepper, and toss together. Take an 18-inch piece of aluminum foil and fold it in half crosswise. Fold a 1-inch strip on each side over twice, once to close and once to seal; you should now have a pouch. Repeat for 3 more pouches. Season the fillets with salt and pepper and place 1 into each pouch. Add 1/4 of the artichoke mixture to each pouch. Fold over a 1-inch strip of the top twice to seal. Place the packets onto a sheet pan and bake for 20 to 25 minutes, depending on the thickness of your fish. Carefully open the pouches and place the fish and vegetables onto warm plates. Spoon any juices that have accumulated over the fish. Serve immediately.
MEDITERRANEAN FISH PARCELS
Savour the intense flavour of these low-fat treats
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 8
Steps:
- Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
- Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
- Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
- Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.
Nutrition Facts : Calories 275 calories, Fat 6.4 grams fat, SaturatedFat 0.7 grams saturated fat, Carbohydrate 21 grams carbohydrates, Fiber 1.9 grams fiber, Protein 34.6 grams protein, Sodium 1.33 milligram of sodium
GRILLED MEDITERRANEAN TILAPIA FOIL PACKS
We filled foil packets with tilapia fillets, grape tomatoes, chopped artichoke hearts and Kalamata olives, then grilled them over medium heat for an easy, dirty-dish-busting meal that's ready in 30 minutes.
Provided by Sarah Caron
Categories Entree
Time 30m
Yield 2
Number Of Ingredients 6
Steps:
- Heat gas or charcoal grill. In medium bowl, stir together tomatoes, artichoke hearts and olives; set aside.
- Cut 2 (18-inch-long) sheets of heavy-duty foil. Place 1 tilapia fillet in center of each sheet. Spoon tomato mixture evenly over tilapia. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
- Place packets on grill over medium heat. Cover grill; cook 20 minutes or until fish flakes easily with fork.
- Open packets carefully. Sprinkle salt and pepper over top; serve with lemon wedges.
Nutrition Facts : ServingSize 1 Serving
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- Preheat oven to 375 degrees. Prep the parchment: Tear off 4 sheets of parchment paper - about 14-inches each. You will think the pieces are larger than you need. Keep at it.
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