Fish in Foil (Rice)

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Servings: 4 Difficulty: Intermediate
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Healthy baked fish packets with Italian-style vegetables and rice
Fish in Foil (Rice recipe image

This easy-to-make foil packet dinner combines tender frozen fish fillets with vibrant Italian-style vegetables and rice. The steam-cooking method infuses the fish with fresh lemon and dill flavors while keeping the vegetables crisp-tender. It’s a low-fat, high-protein meal perfect for busy weeknights. The sealed foil packets make cleanup a breeze, and the dish is versatile enough to use whatever frozen vegetables you have on hand. Serve this wholesome, home-style meal for a satisfying dinner that requires minimal effort but delivers maximum flavor.

Fish in Foil (Rice recipe image
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Fish in Foil (Rice)

Author: chefs-mate Cooking Method: , Cuisine: Courses:
Difficulty: Intermediate
Servings: 4 Calories: 140.0

Description

This easy-to-make foil packet dinner combines tender frozen fish fillets with vibrant Italian-style vegetables and rice. The steam-cooking method infuses the fish with fresh lemon and dill flavors while keeping the vegetables crisp-tender. It&# 226;ÂÂs a low-fat, high-protein meal perfect for busy weeknights. The sealed foil packets make cleanup a breeze, and the dish is versatile enough to use whatever frozen vegetables you have on hand. Serve this wholesome, home-style meal for a satisfying dinner that requires minimal effort but delivers maximum flavor.

Ingredients

Directions

  1. Preheat oven to 425ðF (220ðC).
  2. Cut four 12x24-inch pieces of aluminum foil in half to create four 12x12-inch squares.
  3. Place one frozen fish fillet in the center of each foil square.
  4. In a small bowl, combine lemon juice and dried dillweed.
  5. Drizzle the lemon-dill mixture evenly over each fish fillet.
  6. Divide the onion slices, potato strips, carrot slices, and green beans equally among the four packets, placing them on top of the fish.
  7. Sprinkle each packet with salt and pepper to taste.
  8. Bring up two opposite edges of the foil and seal tightly with a double fold.
  9. Fold in the remaining sides to create a sealed packet, leaving a little space for steam to expand.
  10. Place packets on a baking sheet and bake for 25 minutes or until fish is opaque and flakes easily with a fork and vegetables are tender.
  11. Carefully open packets, releasing steam away from you, and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 140.0kcal
% Daily Value *
Total Fat 4.0g7%
Saturated Fat 1.0g5%
Cholesterol 50.0mg17%
Sodium 55.0mg3%
Total Carbohydrate 0.0g0%
Dietary Fiber 0.0g0%
Sugars 0.0g
Protein 23.0g46%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: baking, fillets, fish, foil, italian, rice, side-dish, steaming, healthy, easy, weeknight, dinner, low-fat, vegetables, lemon, dill, packet, oven, meal, simple
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