Baked Fish and Veggies in Foil

Intro - Grocery List - Directions - Macronutrients - Leftovers and Meal Prep

This light, easy keto friendly fish dish is quick to prepare and delicious to eat. It includes several fresh ingredients that really scream “summer” like herbs, tomatoes, zucchini, and artichoke hearts. Since the fish is wrapped in foil, it could easily lend itself to be cooked on the grill along side your favorite veggies.

The flavor of the various herbs infuse into the fish during the steaming process. Don’t be afraid to get creative with the types of herbs you use, the more variety the better. Herbs are a great way to give food more flavor without adding many calories or carbs. A few other herbs and spices you might consider adding to this dish include: garlic, ginger root, lemon zest, onion, turmeric, cayenne pepper, oregano, fresh basil, or thyme.  

A white fish (haddock, sole, flounder) would work great with this dish. White fish is neutral enough in flavor to not over powder the other ingredients. But, there is no reason why you couldn’t use a more flavorful fish like salmon or tuna. 

Regardless of the type of fish you choose, you want to try to select wild-caught fish when possible. This will ensure that it is highest in anti-inflammatory omega-3 fatty acids. Some fish may be contaminated with mercury or other heavy metals. The FDA and EPA have worked together to come up with this useful guide for which fish varieties are the least contaminated.

If you are watching your calorie intake, you can cut back on the added fats in this dish to lighten it up. Omitting the coconut oil would reduce the per serving calorie count by about 100 calories. The ghee provides adequate flavor and depth. 

Servings: 2 - Calories: 400 - Fat: 30 g  - Protein: 27 g - Net Carbs - 3 g

GROCERY LIST:

Here are the ingredients for the baked fish and veggies in foil.

• 2 fresh rosemary springs or other fresh herb of choice (cilantro, parsley, thyme)
• 2 (4 oz) skinless fish fillet
• Salt and pepper to taste
• 4 Tbsp savory herb
• 2 Tbsp ghee butter
• ½ cup diced zucchini
• 3 cherry tomatoes, halved
• 2 small canned artichoke hearts, quartered
• 2 tbsp coconut oil
• Squeeze of fresh lemon juice

Components:

Your kitchen will require the following:

• Foil
• Sheet pan
• Cutting board

Directions:

1. Preheat your oven to 450 degrees F. 
2. Lay down a sheet of foil and set herb sprigs on foil. 
3. Season both sides of the fish with salt, pepper, and savory herb. Lay seasoned fish on top of the herb sprigs.
4. Add 2 tbsp of ghee butter on top of the fillet then spoon the zucchini, tomatoes, and artichoke hearts over the fish. Season the vegetables with a pinch more salt and pepper.
5. Seal the foil packet closed by rolling and crimping the long sides together over the fish and vegetables. Roll and crimp the ends so no steam can escape and place on baking sheet.
6. Bake for 10-15 minutes until the fish is cooked through. Baking time will depend on the thickness of the fish.
7. Just before serving carefully open the packet (hot steam!) and add 1 tbsp coconut oil and a squeeze of lemon juice over everything.

Macronutrients

Here is the rough macronutrient breakdown for baked fish and veggies in foil. Exact numbers may vary depending on ingredient sources.

Leftovers and Meal Prep:

The best way to meal prep this dish is to have the veggies sliced and diced ahead of time, so they are ready to throw into the foil packets. 

The fish itself cooks quickly, in just 10-15 minutes, there is no real need to prepare it in advance. Just throw the vegetables and fish together in the foil packet and you are good to go. 

Frozen fish is a great item to keep on hand for quick weeknight meals like this one. A thin fish like sole or flounder defrosts quickly in the fridge. Look for this type of fish individually wrapped and frozen, so you can pull out multiple fillets or just one at a time. 

A dish like this doesn’t lend itself well to leftovers. Reheating fish in an office microwave is torture to your coworkers! This is why it's best to just prepare what you need for one meal. With each fillet going in an individual foil packet, it's easy to make just one serving.

Baked fish and veggies in foil is a delicious weeknight dish that can be prepared quickly and effortlessly.