Blog Home

Baked Fish Packets RecipeBaked Fish Packets


Baked Fish Packets Recipe

Fish is a high-quality source of lean protein and heart-healthy fat. Baking fish in foil packets with flavorful fresh vegetables allows you to make a quick meal with easy clean-up. Pair it with a salad and a side of quinoa or brown rice for a balanced meal.

Nutrition Facts
Serving Size 1/4 recipe
Amount Per Serving
% Daily Value*
Total Fat 9.3g
7%Saturated Fat 1.4g
Trans Fat 0g
Cholesterol 50mg
Sodium 208mg
Total Carbohydrate 6.7g
Dietary Fiber 1g
Sugars 2.7g
Protein 21.8g
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 4 servings

Preparation time: 10 minutes

Baking time: 20 minutes


  • 4 white fish fillets (such as tilapia)
  • 1 cup halved small cherry or grape tomatoes
  • 1/3 cup finely diced green bell pepper
  • ¼ cup minced sweet onion
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • ¼ tsp salt
  • ¼ tsp ground black pepper


  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Lay four 12x16-inch pieces of aluminum foil on a flat work surface. Place a piece of fish in the center of each piece of foil.
  3. In a medium bowl, stir together the tomatoes, bell pepper, onion, garlic, olive oil, salt, and pepper. Top each piece of fish with an equal amount of vegetables.
  4. To seal each packet, turn the piece of foil so that the 16-inch side is horizontal. Fold the right and left ends toward the center to meet each other. Roll the foil down two to three turns to seal the two sides. Grab each of the open ends and roll towards the center to create and seal the packet.
  5. Place on a baking sheet and bake for 15 to 20 minutes, until the fish begins to flake and the vegetables are softened.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
Eat better. Feel better. MyFoodDiary Categories Exercise
Weight Loss
Follow Us on the Web Article Archive

A Healthier You Starts Today

Sign Up