Use whatever type of fish you enjoy!
FOILED FISH IN A FLASH
Ingredients
- 1 fish fillet trout, salmon or tuna
- 1 tablespoon lemon juice
- Fresh or dried herbs rosemary, oregano or dill
- 1 teaspoon olive oil or other vegetable oil
Instructions
- Wash hands before preparing food.
- Preheat a barbecue grill or frying pan to hot.
- Place the fish fillet on a piece of foil and drizzle with olive oil.
- Sprinkle the fillet with lemon juice and herbs.
- Fold the foil to seal completely.
- Place the foil package on the grill or frying pan and cook for approximately 8 minutes, turning after 4 minutes.
- Cook to 145°F by inserting a food thermometer into the thickest part of the fish. You should also be able to flake the thickest part of the fillet with a fork. If the flesh is white (or light pink in the case of salmon), the fish is cooked.
- Serve the fish with steamed vegetables or salad on a bed of brown rice.
Notes
Pair with our roasted potato and roasted broccoli recipes for a well-rounded delicious meal.Â
*Courtesy of Seafood at its Best, a University of Idaho Extension curriculum
Nutrition Facts
FOILED FISH IN A FLASH
Serving Size
1 filet
Amount per 1 Serving
Calories
256
% Daily Value*
Fat
8
g
12
%
Saturated Fat
2
g
13
%
Cholesterol
113
mg
38
%
Sodium
118
mg
5
%
Carbohydrates
1
g
0
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
46
g
92
%
Vitamin D
7
µg
47
%
Calcium
24
mg
2
%
Iron
1
mg
6
%
Potassium
700
mg
20
%
* Percent Daily Values are based on a 2000 calorie diet.
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