Foil-Pack Asian-Style White Fish

Prep Time
10 minutes
Cook Time
14 minutes
Foil-Pack Asian-Style White Fish

Nutrition Information

Calories 288
Fat 5 g
Saturated fat .5 g
Cholesterol 92 mg
Sodium 960 mg
Carbs 29 g
Fiber 4 g
Sugar 3 g
Protein 33 g
Health Benefit

Using foil to cook fish is a simple and no-fuss way to help ensure the fish retains both flavor and moisture

Sheet-pan dinners get a makeover—and an easier cleanup—when they’re cooked in a foil packet. The food steams in the packet, making it extremely moist, with less oil required to cook it. Make this dish weeknight-accessible by using microwaveable packages of whole-grain and rice combinations, instead of black rice. 


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  1. Heat the oven to 450°F.
  2. In a baking dish or pie plate, combine the aminos, vinegar, oil, ginger, and garlic. Add the fish and turn to coat. Marinate 10 minutes.
  3. Tear 4 sheets of aluminum foil (about 12"x16") and set on a baking sheet.
  4. Spread 1/2 cup rice in the center of a sheet of foil. Top with the bok choy, bell pepper, mushrooms, and peas. Set a piece of fish on top. Repeat with the other foil sheets. Divide the marinade between the 4, drizzling over top of each fish. 
  5. Seal the packets by folding and crimping the foil. Bake until the fish flakes easily and the vegetables are tender, about 12 minutes. (It’s okay to check on one of the packets, but open it carefully, as the escaping steam will be very hot.) Transfer the packets to plates and let sit for 2 minutes before opening. Squeeze some lime juice over each fish, then garnish with scallions and sesame seeds.

Tip: Using liquid aminos keeps this dinner gluten-free, but if gluten isn’t a concern for you, substitute reduced-sodium soy sauce or tamari. To use precooked packages of microwaveable rice or grains, there is no need to heat them first; frozen rice, however, should be heated before placing in the foil packets. If you enjoy spice, thinly slice a Thai chili pepper and add it to the veggies. Or try furikake rice seasoning in place of the sesame seeds—it’s a Japanese blend of dried seaweed, sesame seeds, and other seasonings. 

Jennifer Kushnier