Mediterranean Foil Fish Recipe

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


Submitted by siobhansanchez

Makes 4 servings



Super Easy & Super Good For You! This fish recipe is a gluten free recipe I adapted when I first started eating my new diet(gf). The best part is once you finish the prep, it's almost impossible to mess this one up! Note: The recipe is classified on this site as high in sodium and cholesterol. While I understand this, sodium from one tablespoon of sea salt, and cholesterol from the fish is not that bad.(in my book)

Recipe Ingredients for Mediterranean Foil Fish

1 1/2 lbs mahi mahi fillets
1 cup freshly squeezed orange
1 tablespoon salt
1 tablespoon fresh ground pepper
8 cloves garlic, roughly chopped
2 red or sweet yellow onions, cut into pieces
4 cups baby spinach leaves- or chopped spinach
8 grape Tomato
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh parsley or cilantro
3 tablespoons balsamic vinegar

Recipe Directions for Mediterranean Foil Fish

  1. 4 serving size fish fillets, rinsed and patted dry (about 1 1/2 pounds)

  2. A squeeze of fresh lemon juice

  3. Sea salt and fresh pepper

  4. 8 cloves of garlic, roughly chopped

  5. 2 red or sweet yellow onions, cut into pieces

  6. 4 cups baby spinach leaves- or chopped spinach

  7. 8 plum or Italian tomatoes, roughly chopped

  8. 4 tablespoons balsamic vinegar

  9. 2 tablespoons chopped fresh basil

  10. 2 tablespoons chopped fresh parsley or cilantro

  11. A sprinkle of red pepper flakes, to taste

  12. Extra virgin olive oil, as needed

  13. Preheat the oven to 375 degrees F.

  14. Tear off a large sheet of aluminum foil and place it on a cookie sheet.

  15. Lay the fish fillets in the center, in a single layer.

  16. Squeeze a little lemon juice over the fillets. Season with sea salt and fresh pepper.

  17. In a large mixing bowl, combine the garlic, onion, baby spinach and tomatoes.

  18. Add the balsamic vinegar, fresh chopped herbs, red pepper flakes and toss to mix. Drizzle with enough extra virgin olive oil to moisten it all. Season with a little sea salt and pepper. Toss to coat.

  19. Tear off a second sheet of foil the same size as the bottom sheet. Turn up all the edges of the bottom sheet a bit to catch any liquid that runs to the edge.

  20. Spoon the spinach-tomato mixture on top of the fish. Drizzle on any remaining olive oil left in the bowl.

  21. Lay the second piece of foil on top of the fish and veggies and crimp the foil closed all around the edges to make a large packet.

  22. Place cookie sheet in oven and cook until the fish is done- about 20 minutes or so- depending on the thickness of the fillet. The fish should flake easily with a fork, and appear opaque. Serves 4.

Categories

Fish, Mediterranean, Gluten-Free

Nutrition Facts
Serving Size 461.8g
Amount Per Serving
Calories
236
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
146mg
49%
Sodium
2008mg
84%
Potassium
1063mg
30%
Total Carbohydrates
17.6g
6%
Dietary Fiber
4.5g
18%
Sugars
9.6g
Protein
35.5g
Vitamin A 116% Vitamin C 221%
Calcium 9% Iron 29%
* 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 saturated fat
  • High in iron
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
  • Very high in sodium
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