Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"When you fish for love, bait with your heart, not your brain."
-Mark Twain, Author

The refrigerator light goes on...

This is a fantastic way to cook fish, with easy cleanup (just toss the pouches and you're done!). It is traditionally baked in parchment paper, but for most folks the foil is more practical. You can use almost any combination of fish filet, vegetables, liquid and herb or spice along with the olive oil.

Because it is so simple, you can serve it as an easy weeknight meal as well as an elegant weekend dinner party dish. If you are going to serve it at your dinner party, it's better to use the parchment although the foil works great on an outdoor grill. You can prepare the foil pouches up to about 4 hours in advance and the parchment 2 hours before cooking.

Filet, Fillet

The cut of beef, pork, veal or lamb that comes from the underside of the loin (the tenderloin). Filet Mignon is traditionally cut from the center of the tenderloin and grilled or broiled and is sometimes pan grilled or pan fried. If the whole center cut is roasted, it is called Chateaubriand. This was probably a dedication to the Vicomte de Chateaubriand by his chef Montmireil.

The tapered end of the tenderloin is cut into smaller steaks and these are known as tournedos.

Filets of fish are cuts made but slicing the flesh away from the bone to produce a flat thin slice of fish. There are knives (fish knife, filet knife, boning knife) designed for just this purpose. They have long, thin, flexible blades that help in slicing clean filets.


Mediterranean Whitefish in Foil

Servings = 4 | Serving size =4 ounces fish with vegetables and beans

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftovers are fair. Reheat gently in the microwave, but not in the foil!

8 tsp olive oil
4 tsp capers
2 tsp caper liquid
1 tsp pure maple syrup
1/2 tsp salt
4 Tbsp fresh oregano
fresh ground black pepper (to taste)
1 tsp fennel seed (crushed to a fine powder)
2 15 ounce can no salt added navy beans (drained and rinsed)
1 large zucchini (diced)
4 4 ounce whitefish filets, skinless (halibut, cod or sea bass)
16 grape tomatoes (halved)
16 large black olives (cut into slivers)
4 Tbsp white wine
4 sheets aluminum foil

Fold each of the four sheets of foil so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Place the olive oil, capers, caper liquid, maple syrup, salt, oregano, pepper and fennel seed in a bowl and whisk until blended.

Place 1/4 of the beans in each pouch, in the center of one half of the foil. Center them on one side of the cut heart so that the other side will fold over the top of the filets easily. (Do this for all four pouches.)

Add 1/4 of the diced zucchini in each pouch.

Rinse the halibut filets in cold water and pat dry. Put the filets, one in each pouch, on top of the beans.

Scatter 1/4 of the tomatoes and olives evenly over the fish in each pouch.

Pour 1/4 of the olive oil mixture over the fish in each pouch.

Add 1 tablespoon white wine to each of the pouches by pouring it over the beans.

Close the foil by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.

Preheat the oven to 325F.

Place the pouches on a cookie sheet and then into the oven. Cook for about 12 to 15 minutes.

To serve, remove each pouch to a plate and let stand 30 seconds before cutting the pouch open and eating directly from the open pouch. There will be some hot steam that escapes when the parchment is cut, so be careful.

Nutrition Facts

Serving size = 4 ounces fish with vegetables and beans

Servings = 4


Amount Per Serving

Calories 425 Calories from Fat 130
  % Daily Value
Total Fat 15g 23%
    Saturated Fat 1g 5%
    Monounsaturated Fat 9g
    Trans Fat 0g
Cholesterol 36mg 12%
Sodium 603mg 28%
Total Carbohydrates 36g 9%
    Dietary Fiber 12g 38%
    Sugars 3g
Protein 36g
Vitamin A 16% Vitamin C 37%
Calcium 16% Iron 30%
Vitamin K 19 mcg Potassium 1392 mg
Magnesium 187 mg