Fish Fillets in Foil Recipe

Looking for an easy Fish Fillets in Foil recipe? Learn how to make Fish Fillets in Foil using healthy ingredients.


Submitted by photoadrian

Makes 4 servings



Cooking fish in aluminium foil packets keeps the filling and the fillets moist.

Recipe Ingredients for Fish Fillets in Foil

16 oz flounder fillets
1/2 tsp pepper
1 tsp butter
1 tbsp shallots
1/2 lb mushrooms
3 tbsp white wine
1 tbsp parsley
1 tbsp lemon juice

Recipe Directions for Fish Fillets in Foil

  1. Preheat ocen to 400 deg F.

  2. Lightly spray four 8-inch square pieces of heavy-duty aluminium foil with oil spray. Rinse fish and pat dry with paper towels. Place a fillet on each piece of foil. Season with pepper

  3. Lightly spray a medium nonstick skillet with vegetable oil spray. Put skillet over medium-high heat. Melt butter, then saute shallots for 2 to 3 minutes, or until soft.

  4. Add mushrooms and cook for 5 minutes, stirring occasionally.

  5. Stir in remaining ingredients and cook until most liquid evaporates. Spoon mushroom sauce evenly over fish. Seal foil tightly.

  6. Bake for 20 minutes or until fish flakes easily when tested with a fork.

  7. Serve with rice.

Categories

Main Dish

Nutrition Facts
Serving Size 189.9g
Amount Per Serving
Calories
166
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
80mg
27%
Sodium
130mg
5%
Potassium
599mg
17%
Total Carbohydrates
3.1g
1%
Dietary Fiber
0.7g
3%
Sugars
1.3g
Protein
29.3g
Vitamin A 4% Vitamin C 8%
Calcium 3% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Low in sugar
  • High in magnesium
  • High in niacin
  • Very high in phosphorus
  • High in potassium
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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