Fish in foil
WHAT YOU WILL NEED
From ingredients
9 products
Fish
Marinade/Flavoring
Vegetables
Vegetables (final)
Cheese
SIMPLE PROCESS
Step by step recipe
The key to this dish is a tight foil seal that locks in all the juices and aromas. Pat the fish dry before baking to encourage roasting rather than steaming. Sauté the onions, carrots, and zucchini with tomato paste and mayonnaise first to create a rich, flavorful base. Bake with the foil closed to keep the fish moist, then open it up and add tomato slices and cheese for the final browning.
Prep the fish
Cut the salmon (or any fish) into 4 equal portions (about 5 oz / 150 g each). Rinse, pat dry with paper towels. Season with salt, pepper, and a squeeze of lemon if desired. Let sit for 5–10 minutes.
Sauté the vegetable base
Grate the carrot, slice the onion into half-rings, and dice the zucchini. Heat oil in a skillet over medium heat. Sauté onion and carrot until soft (3–4 min), then add zucchini and cook for 3 more minutes. Stir in tomato paste, salt, and pepper. Remove from heat and mix in the mayonnaise.
Wrap the fish in foil
Cut large sheets of foil. Brush each with vegetable oil. Place a portion of the vegetable mixture in the center, top with a piece of fish, and add a little more veg on top. Fold the foil tightly to form a sealed packet (envelope or pouch).
First bake – closed
Preheat oven to 450°F (230°C). Place the packets on a baking sheet and bake for 15 minutes. The fish will steam gently inside.
Finish with cheese and tomato
Remove from oven, carefully open the foil (unwrap the top). Place a slice of fresh tomato on top of each portion and sprinkle generously with grated cheese. Return to the oven (uncovered) for 10 minutes, until the cheese melts and starts to brown.
Serve hot
Transfer the fish and vegetables to a plate, spoon over any juices from the packet. Garnish with fresh herbs. Delicious with mashed potatoes, rice, or a green salad.
CHEF'S TIP
Choosing the fish
Pink salmon works great, but you can use any white or oily fish (cod, pollock, or even salmon). Go for boneless fillets about 1 inch (2–3 cm) thick.
Seal the foil properly
Fold the edges tightly to make a leak-proof packet, leaving a little space inside for steam to circulate. This ensures even cooking.
Sauté veggies just until soft
Don't overcook them before baking – 5–7 minutes over medium heat is enough. They'll finish cooking in the packet with the fish.
Broil for a golden cheese crust
After opening the foil, you can turn on the broiler for the last couple of minutes to get a bubbly, browned cheese topping.
SUBSTITUTIONS
Add your taste
- Swap salmon for any firm white fish Cod, haddock, tilapia, or halibut all work well. Adjust baking time based on thickness: thinner fillets may only need 10–12 minutes for the first bake.
- Replace zucchini with eggplant or bell peppers Both give great texture and absorb juices. If using eggplant, salt it first to remove bitterness, then rinse and pat dry.
- No mayo? Use sour cream or Greek yogurt For a lighter dressing, substitute mayonnaise with 10% sour cream or plain Greek yogurt – it'll be creamier and lower in fat.
- Add fresh herbs for aroma Tuck sprigs of rosemary, thyme, or dill into the packet along with the vegetables – they infuse the fish with a lovely fragrance.
HOW TO STORE
How to Store Fish in Foil
Best served immediately, but leftovers keep in the fridge for up to 2 days in an airtight container. Reheat in a 350°F (180°C) oven for 10–15 minutes or microwave for 2–3 minutes. Not recommended for freezing, as the texture of both fish and vegetables deteriorates.
GOOD TO KNOW