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 a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

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


"It is a mistake to think you can solve any major problems just with potatoes."
-Douglas Adams, Author

The refrigerator light goes on...

I love this method of cooking and there are so many variations. I have tried before to cook with potatoes but the fish always is overcooked if the potatoes are done properly. The key is to pre-cook the potatoes slightly.


Whitefish in Foil with Mustard Sauce

Servings: 2 | Serving size: 4 ounces fish with veggies and sauce

Cooking Time: 30 Minutes

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

This recipe can be divisible by 2.

This recipe does not make very good leftovers.

8 ounces red potatoes (cut into 1/4 inch dice)
2 tsp extra virgin olive oil
4 Tbsp white wine
2 tsp coarse ground mustard
1/8 tsp dried tarragon
1/4 tsp salt
2 4 ounce cod filets (or halibut, or grouper)
1 medium carrot (cut into 1/4 inch dice)
4 ounces snap peas
1/4 medium yellow bell pepper (cut into thin julienne strips)
fresh ground black pepper (to taste)
2 tsp unsalted butter

Preheat the oven to 325°F.

Combine the diced potatoes with the olive oil, white wine, mustard, tarragon and salt in a glass bowl. Fold together until well blended.

Place the bowl in a microwave for 1 minute on high. Remove the bowl and stir. Repeat for another minute. Remove the bowl and stir.

Fold two pieces of aluminum foil so that they are 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 foil is unfolded it is in the shape of a heart.

Place the potato mixture on top of one side of the heart shape for each of the pieces of foil. Top each with the cod filets.

Add half of the carrots, snap peas and yellow pepper strips. Top with fresh ground black pepper and one teaspoon of butter for each fish.

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.

Place the pouches on a cookie sheet and then into the oven and cook for 18 minutes.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful!).

Nutrition Facts

Serving size: 4 ounces fish with veggies and sauce

Servings: 2

Amount Per Serving

Calories 358 Calories from Fat 90
  % Daily Value
Total Fat 10g 13%
    Saturated Fat 3g 15%
    Monounsaturated Fat 4g
    Trans Fat 0g
Cholesterol 59mg 19%
Sodium 445mg 19%
Total Carbohydrates 37g 16%
    Dietary Fiber 5g 21%
    Sugars 5g
Protein 25g
Vitamin A 113% Vitamin C 170%
Calcium 3% Iron 18%
Vitamin K 26 mcg Potassium 1543 mg
Magnesium 99 mg