Recipes ofKurt Dixon

Registered Dietitian Nutritionist

Body Refined, a Health & Wellness practice


Baked Fish, Spinach, and Tomatoes in Foil Packets

Friday, July 14, 2017
Total time
25 minutes
Preparation time
10 minutes

This is really a template for any type of baked fish. I used cod, but you could just as easily go with halibut, tilapia, salmon, or whatever looks good and fresh at the fish counter. Closing everything up in a packet steams the fish and vegetables while keeping them moist.

or1 1/2 pound fish fillets, about 1-inch thick
or2 large handfuls baby spinach leaves
or1/3 red onion, thinly sliced
or35 or so cherry tomatoes
or7 sprigs fresh thyme
or1 lemon, cut into 4 wedges
or2 tbsp Olive oil
orSalt and pepper
Preheat the oven to 400°F.
Check the fish over and remove any pin bones. Divide it into two equal portions.
Lay out seven sheets of aluminum foil, each about 12-14 inches long. Pile a large handful of baby spinach leaves in the middle of each piece of foil. Lay one fish fillet (4 ounces) on each bed of spinach. Season generously with salt and pepper.
Lay a few slices of onion over the top of each fillet and scatter the cherry tomatoes on and around the fish. Lay two sprigs of thyme over top. Give each packet a squeeze of lemon and a drizzle of olive oil (or a pat of butter).
Fold the sides of the foil inwards around the fish. Then fold in the top and bottom of the foil and pinch them closed, creating a neat package. Set them side-by-side on a baking sheet and bake for 18 to 22 minutes, until the fish is opaque.
Open the packets carefully to avoid spilling the juices. Eat straight from the packets or transfer to a plate with a slotted spatula. Spoon some of the juices over top. Eat immediately.
(Since this meal cooks quickly, you can store in the refrigerator then cook on the day you plan to eat it)
Nutritional information
Per 100 gPer Fillet (558 g)% DRI
Energy40 kcal226 kcal11 %
Fat1 g6 g9 %
Fatty acids, total saturated0 g1 g5 %
Cholesterol9 mg49 mg16 %
Sodium119 mg667 mg28 %
Carbohydrate3 g17 g6 %
Sugars1 g4 gremove
Fiber2 g9 g35 %
Protein6 g31 gremove