Foil-Baked Fish with Onions

Baking fish in a foil pouch locks in moisture and flavor without the need for excess fats, providing a lean, high-protein meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• Nonstick cooking spray
• 1 pound fish fillets (such as tilapia, trout, or whitefish) · 430 kcal in the whole recipe
• 1 medium onion, sliced · 44 kcal in the whole recipe
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 teaspoons vegetable oil · 79 kcal in the whole recipe
• 1/4 teaspoon lemon pepper seasoning (optional)

Method

1. Preheat your oven to 350°F (175°C). Place a 12-inch sheet of aluminum foil on a baking sheet and lightly coat it with cooking spray.

   

2. Place the fish fillets skin-side down in the center of the foil sheet.

   

3. Evenly distribute the sliced onions over the fish, drizzle with the vegetable oil, and season with salt, black pepper, and lemon pepper if desired.

   

4. Fold the foil edges over the fish and seal tightly to create a closed pouch. Bake for 15 to 20 minutes until the fish flakes easily with a fork, then divide into four portions and serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.