Yum

Your favorite vegetables and any fish pair together in packets of foil that for an easy baked fish dinner that is ready in under 30 minutes.  

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Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

This recipe for Easy Baked Fish in Foil Packets was originally published in May 2016, but the photos and content were updated in January 2021.

While I LOVE experimenting in the kitchen with new-to-me ingredients, recipes and techniques, when it comes to week night dinners I am just like the rest of the world.  I want things simple, delicious, healthy, nourishing, and satisfying.

I’ve started adding these foil packets of fish into my weekly routine because I can have a complete and EASY baked fish dinner on the table in under 30 minutes (and they taste amazing!!).

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

This recipe is also great because it is SO versatile.  I have used cod, tilapia, mahi mahi, and salmon to make these foil packets with wonderful results.  I also like to switch up the vegetables.  Basically a cup and a half of your favorite veggies in each packet will do the trick.

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

Another way to switch things up is with the seasoning.  Sometimes I’ll spread a bit of homemade pesto over the fish, sometimes I go with a touch of salt and pepper, sometimes I’ll add a bit of lemon…the possibilities are endless!

I hope you enjoy this amazingly delicious and simple recipe!

Tips for Easy Baked Fish in Foil Packets

  • You can use any kind of fish in the foil packets. My favorite fish varieties in this recipe are salmon, mahi mahi and cod.
  • You can adjust the seasoning to fit your taste preferences as well. You can use the suggested herbs, or any herbs and spices you have on hand and think would taste delicious.
  • To prep ahead for this dish, you can chop your vegetables so that the day you want to enjoy this dish you just need to season everything and wrap it up in foil.

Nutrition for Easy Baked Fish in Foil Packets

  • Seafood contains a wide variety of nutrients including protein, omega 3 fatty acids, choline, vitamin D, zinc, and the list goes on. Amounts vary depending on what type of fish you are looking at.
  • The recent Dietary Guidelines for Americans really highlights the nutrition benefits of seafood, specifically for pregnant women, lactating women and children.
  • It’s easy to use seasonal vegetables in these foil packets. This recipe includes zucchini, carrots and potato, but you can also use things like broccoli, cauliflower, sweet potato, butternut squash, and green beans (or whatever sounds good to you and your family!).
  • This recipe is made with ingredients in low FODMAP amounts according to the Monash University app. 
  • This recipe is naturally gluten free and dairy free.

Looking for more seafood recipes? Look here!

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

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Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

Easy Baked Fish in Foil Packets


  • Author: Tara
  • Prep Time: 5 mins
  • Cook Time: 25 mins
  • Total Time: 30 mins
  • Yield: 2 foil packets 1x

Description

Your favorite vegetables and any fish pair together in packets of foil that have your complete dinner ready in under 30 minutes.


Ingredients

Scale

2 fillets of fish (I prefer cod, but you can also use mahi mahi, tilapia, or even salmon-which is not a white fish)

1 tablespoon extra virgin olive oil

2 tablespoons chopped chives

1 cup diced potato or sweet potato

2 cups chopped vegetables (I used zucchini and carrots, but you can use whatever is seasonal in your area)

2 teaspoon thyme

1 lemon

salt and pepper to taste


Instructions

Preheat the oven to 375 degrees fahrenheit.

Lay two large pieces of foil on a baking sheet.

Combine 1/2 Tbsp olive oil with the herbs and vegetables in a bowl and mix until combine.

Spread the remaining olive oil on the foil (this is to prevent the fish and vegetables from sticking to the foil).

Divide the vegetables in half among the two sheets of foil.

Place one piece of fish on top of the vegetables.

Squeeze the juice of half a lemon on each of the foil packets.

On one packet, bring the two sides of the foil together and crimp together tightly at the top rolling down toward the fish. Then, roll the top and bottom in towards the center of the packet. There should be nearly no air pockets.

Repeat on the other foil packet.

Bake for 25 minutes, or until the fish is 145 degrees fahrenheit.

Enjoy!

Notes

You can easily double this recipe for 4 foil packets.

This recipe has not been tested for FODMAP content, but ingredients are used in amounts compliant with the Monash University App and guidelines. Please eat the foods that make you feel your best!

  • Category: dinner, low FODMAP, gluten free, grain free, paleo, whole 30
  • Cuisine: american, seafood, fish

Nutrition

  • Serving Size: 1 packet

Easy Baked Fish in Foil Packets | Tara Rochford Nutrition #lowfodmap #foilpack #tararochfordnutrition

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  1. This looks great, and will help me to start eating healthier. I live alone. Would I be able to microwave one of the fish the next day and have them as leftovers? Or would I be able to make the packet and just cook one the first day, and the second one a day or two later? Sorry. Not much of a cook, so I don’t know a lot about these things. I know fish can be tricky and I don’t want to get sick. Thanks for your help.

    • Hi Rose!! Glad you think this recipe sounds like it will work for you! My recommendations – either cut the portions in the recipe by half and only prepare one foil packet OR prepare one foil packet and cook for dinner, prepare the second foil packet – place it on a plate and store in the fridge to cook the next day for dinner. Let me know how it turns out! 🙂

  2. Looks yummy! I used to make these often, but haven’t in a while! I will have to get it back on my rotation — it is a perfect spring dish too!

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