Place foil-wrapped fish directly onto the grill. Add five minutes for fish cooking in foil. The fish should be properly cleaned, scaled and gutted before cooking or freezing. Wash the fish, inside and out, with cold water. Bon Appetit: Fish in Foil Packets = Super Excellent Weeknight Dinner. LIVESTRONG.com may earn compensation through affiliate links in this story. Light the grill. Place the fish onto the foil, add some herbs and lemon juice, fold up the sides of the foil and seal at the top. Thinner fish and shrimp may take less time to cook, whereas thicker fillets may benefit from a little extra cooking time. She has traveled extensively and resided in Germany for several years. The flesh will be white and firm when the fish is cooked. Add five minutes to the cooking time if the fish is wrapped in foil. Cook your fish in foil in the oven or on the grill; both methods are easy. For every 1 inch of thickness, baking time is 10 minutes. . , Brush olive oil on the fish fillet and place it on top of your vegetables. in Nutrition and Dietetics. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Place the fish on a serving platter, and spoon some of the juices in the foil over the fish. No foil needed for this recipe. Measure the fish at its thickest part to determine the baking time. Seasoning further enhances flavor and can give your meal an exotic spin. Copyright © 2020 Leaf Group Ltd., all rights reserved. Pile on fresh herbs, like thyme and marjoram, for a delicate meal to serve over rice. The material appearing on LIVESTRONG.COM is for educational use only. Bake in a 450 F oven for 12 to 15 minutes or until the fish is tender. Let the gas grill preheat for five minutes. The foil maximizes moisture so the fish comes out tender, flaky and delicious every time. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Use of this web site constitutes acceptance of the LIVESTRONG.COM Dry it with paper towels. For a crispier fish, Epicurious suggests frying on the stove in oil over high heat for 1 minute per side before placing in the oven. Fold up edges of foil. 2020 Use your favorite herbs and spices to vary the flavors, or add vegetables. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Remove the fish from the oven, and remove the foil. Loaded with a variety of yummy, colorful vegetables, this simple but savory fish in foil in oven is ready in about 30 minutes, needs zero cleanup, and is a foolproof way to cook fish … Canned tomatoes are a staple in my kitchen. Cook the required time and remove the fish from the grill. used as a substitute for professional medical advice, diagnosis or treatment. Bake in oven at 400 degrees F for 12-15 minutes (can also be cooked over grill or campfire). Epicurious suggests you listen for a sizzle while your fish is in the oven, and then set your timer for 8 minutes to finish cooking. Begin by preheating your oven to 400 degrees Fahrenheit. Andrea Boldt has been in the fitness industry for more than 20 years. If your prefer more bite, you may consider crispy baked cod. Heat oven to 450°F. After you take it out of the oven, let your baked cod in foil rest for 5 minutes before serving. Place sliced mushrooms and lemon on each fillet and fold foil over to seal. Allow the fish to sit in its packet for about five minutes once you take it out of the oven to allow the steam to finish up the cooking. Fold the short ends of the foil packet around the fish and then bring in the long ends to make a neat little pouch. The American Heart Association recommends you add more fish to your weekly menu because it's a good source of protein and low in saturated fat. Baked cod in foil is a simple method of cooking this healthy, mild-flavored fish. Renee attended the University of California, Berkeley and holds an M.S. For example, make a mix of minced garlic, soy sauce and grated ginger. American Heart Association: Fish and Omega-3 Fatty Acids, Clemson University: Safe Handling of Fish -- Guidelines for Cooking Fish. Keep the foil off of the surface of the fish by not pressing the foil down. A meaty, dense fish with a neutral flavor is your best bet. But don’t be afraid to experiment with sliced bell peppers, boiled potato cubes, halved grape tomatoes, artichoke hearts or thawed corn kernels. Measure the fish at its thickest part to determine the baking time. https://www.realsimple.com/.../cooking-tips-techniques/how-to-cook-fish Just realize that the thinner fillets cook faster so you'll need to check on them sooner. With its mild flavor and simple cooking technique, baked cod in foil may help you meet you get more of the healthy protein in your diet. Read more: How Much Cod Liver Oil Can You Take? For every 1 inch of thickness, baking time is 10 minutes. While the oven is preheating, prepare the fish. Mound your veggie choices in the center and season them with salt and pepper. If you’re adding butter, now's the time to do it. Turn the fish halfway through the determined cooking time using tongs, being careful not to tear the foil. Wash the fish, inside and out, with cold water. You don't have to limit yourself to salt and pepper to add flavor to your baked cod in foil. A foil packet seals in juices from the fish and the tomatoes, infusing this dish with great taste. Set the oven timer. This will help lock in the moisture. You can add minimal fat or omit added fat altogether, because the foil packet creates a steamy pouch that keeps the fish from drying out, which means fewer calories and a lower-fat meal compared to fish fried in oil. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Preheat oven to 450 degrees Fahrenheit. Slice your vegetables thinly to ensure even cooking. Cut the lemon in half, squeeze lemon juice over the fish and dot the fish with several small pieces of butter. Eating two servings of fish a week is a good way to keep your heart healthy. For example, a fish that measures 2 inches will cook for 25 minutes when wrapped in foil. Try ginger, scallions and low-sodium soy sauce for an Asian flair or tomatoes, dried oregano and garlic for an Italian aura. According to Harvard T.H Chan School of Public Health, many people report that they don't eat more fish because they don't know how to prepare it. Thinner fish and shrimp may take less time to cook, whereas thicker fillets may benefit from a little extra cooking time. Place the packet on a cookie sheet or lay it directly on an oven rack. According to the nutrition data from the USDA, a 6-ounce serving of baked cod has: For comparison, the same serving of cooked wild salmon has 309 calories, 14 grams of fat, 43 grams of protein, and provides 243 percent of the AI for omega-3 fatty acids. Burg received certifications working with circuitry and electricity and assisted in writing training and procedural manuals while working in the telecommunications field for 20 years. Put the foil-wrapped fish on a cookie sheet or flat pan, and bake it for the required time for the size of the fish. When fish is cooked in foil, it also cuts down on the cleanup time after the meal. // Leaf Group Lifestyle. advertisements are served by third party advertising companies. Martha Burg has been writing since her retirement in 2007. 7 Fish Recipes That Are Great for Your Heart, American Heart Association: "Fish and Omega-3 Fatty Acids", Office of Dietary Supplements: "Omega-3 Fatty Acids", MyFoodData: "Cooked Cod and Wild Atlantic Salmon (Cooked)", Harvard T.H. According to the Office of Dietary Supplements, increasing your intake of omega-3 fatty acids may improve heart health and lower your risk of Alzheimer's disease and certain types of cancer. Chan School of Public Health: "Fish: Friend or Foe? Give your fish one final good rinse once you’re ready to cook, then lightly pat it dry with paper towels. Instructions. Copyright Policy Cooking fish in foil helps to ensure that it does not dry out, as the moisture is sealed inside with the fish. For example, the cooking time for a fish that measures 2 inches will be 25 minutes when it is wrapped in foil. Lay two whole pieces of bacon over the fish for flavor. Place the fish onto the foil, add some herbs and lemon juice, fold up the sides of the foil and seal at the top. Cook your fish in foil in the oven or on the grill; both methods are easy. Flake the thickest part of the fish with the tines of a fork to determine if the fish is done. Place into the preheated oven and cook for the specified time until the flesh is white and firm. In a small bowl combine bread crumbs with cornmeal and paprika. If baking a whole fish in foil, ensure that the fish is properly cleaned, scaled and gutted before wrapping it in foil. Cooking fish in foil is incredibly versatile too. Foil packets, also known as foil parcels, help to keep fish moist when cooking. The flesh will be white and firm when the fish is cooked. Read more: 7 Fish Recipes That Are Great for Your Heart. The Culinary Exchange: Why Cook Fish in Foil? Stir together sherry wine vinegar, smoked paprika, garlic, salt and olive oil. https://www.food.com/recipe/simple-baked-fish-in-foil-ww-482385 Place the fish on a piece of aluminum foil large enough to fold and seal. Place one piece of fish in the center of each foil sheet. any of the products or services that are advertised on the web site.