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Grilled Mediterranean Fish Packets

Grilling in a foil packet locks in the moisture, transforms the vegetables into taste sensations, and infuses the fish with Mediterranean flavour. Plus, it keeps the tender, flaky fish from sticking to the grill. Work smarter; eat better!

Ingredients

  • 4 pieces of firm white fish, skinless and patted dry (142 g / 5 oz each; 568 g / 1.25 lbs total)
  • 2 tbsp (30 ml) olive oil
  • 1 tsp (6 g) salt
  • 1 tsp (1 g) dried oregano
  • ½ tsp (1 g) black pepper, preferably freshly ground
  • 8–12 lemon slices/rounds
  • 1 tbsp (9 g) garlic, minced
  • 1 cup (170 g) grape or cherry tomatoes, halved
  • ½ cup (85 g) Kalamata or black olives, pitted, roughly chopped
  • ½ cup (72 g) sweet bell pepper, diced
  • ½ cup (60 g) red onion, sliced
  • 4 tsp (10 g) capers, drained
  • 4 sprigs fresh oregano
  • Garnishes:
  • ¼ cup (37 g) feta cheese, crumbled
  • 1 tbsp (5 g) flat-leaf parsley or cilantro, roughly chopped
  • 1 tbsp (4 g) basil, roughly chopped

Steps

  1. Preheat grill to high heat; 450–500°F (232–260°C).
  2. Pour the olive oil into a shallow dish. Place the pieces of white fish into the dish, flipping pieces over until all sides are coated in the oil.
  3. In a small bowl, mix together the salt, dried oregano, and pepper. Evenly sprinkle all sides of the fish with the mixture.
  4. Line four large pieces of foil with parchment paper or lightly oil them to keep the fish and vegetables from sticking.
  5. Place 2–3 lemon slices in the center of each foil piece. Place one piece of seasoned fish onto each line of lemon slices. Drizzle leftover oil mixture on the fish. Top evenly with garlic, tomatoes, olives, bell peppers, red onion, capers and a sprig of oregano.
  6. Bring up the long sides of each foil packet, fold over, and crimp to seal. Leave some space over the fish for steam to develop. Fold over and seal the shorter ends.
  7. Carefully place each packet onto the preheated grill. Close the lid and grill for 6–8 minutes.
  8. Using a heatproof metal spatula or tongs, carefully remove each foil packet from the grill onto a rimmed baking sheet. Let sit for 3–5 minutes before carefully opening the packets. Be careful of the hot steam.
  9. Fish is done when it is no longer translucent and flakes easily when prodded gently with a fork. Serve fish in the foil packets or carefully slide each serving onto a plate. Garnish each serving with crumbled feta and evenly divide the chopped parsley (or cilantro) and basil over the fish and vegetables.

Variation: Oven-Baked Mediterranean Fish Packets

  1. Preheat the oven to 450°F (232°C) instead of preheating a grill.

  2. Place the foil packets on a baking tray and transfer them to the preheated oven.

  3. Bake for approximately 8 minutes, depending on the thickness of the fish. This may take slightly longer than grilling, so adjust accordingly.

Chef's Tips

  • Any firm white fish can be used in this recipe. Using fish portions at least an inch thick will prevent overcooking with this cooking method. You can ask your local fishmonger to portion it for you.
  • Allow fish to come to room temperature before placing the foil packets onto the grill. Room-temperature fish will cook more evenly.
  • Serve fish with steamed rice, couscous, orzo, grilled bread, or salad.
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Species Icons White Cod

Health Benefits of Atlantic Cod

  • Bone & Dental Health: Cod is a source of vitamin D and phosphorus, which are vital for the formation and maintenance of strong bones and teeth, and enhancng calcium and phosphorus absorption.
  • Brain & Metabolic Functions: As a good source of choline and B vitamins, cod may support early brain development, energy metabolism, and red blood cell formation. Choline, in particular, is essential for the production of acetylcholine, an important neurotransmitter for memory, mood, muscle control, and other brain and nervous system functions
  • Immunity & Antioxidant Benefits: As an excellent source of selenium and a source of zinc, cod may aid in muscle function, tissue formation, and bone development while boosting the immune system. As a source of Vitamin E, Cod also may offer antioxidant properties that protect the fat in body tissues.

(Health Benefits based on Scrod Cod (per 100g cooked))


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