Italian Baked Fish

By Anoosh Howser, RN | Saint Thomas Medical Partners, Center for Surgical and Medical Weight Loss |Nashville, TN

A family-friendly, high protein and low carbohydrate baked fish recipe. This recipe can be prepared ahead of time and is also easy to clean up.

Servings: 4 | Prep Time: 10 | Cook Time: 20

Calories: 120 | Total Fat: 4g | Total Carbs: 3g| Protein: 20g

Ingredients:

4 fish fillets (works well with white, mild, firm-fleshed fish: cod, tilapia, or halibut)

2 fresh Roma tomatoes, diced or thinly sliced (or 12 cherry tomatoes)

2 tbsp. Italian or Balsamic vinaigrette, divided

1 tsp. onion powder

1 tsp. paprika

1 tsp. dried basil, crushed and divided (or fresh basil, finely chopped)

Salt and fresh ground black pepper to taste

Instructions:

1. Fashion individual foil trays.

2. Place on another sheet of foil, which will be an outer wrapper.

3. Place a blotted fish fillet in each tray - listed amounts divided between the 4 fillets.

4. Sprinkle with onion powder, paprika, black pepper, and basil. Be more generous if using fresh basil.

5. Cover with Roma or cherry tomatoes.

6. Drizzle each fillet with ½ tbsp. vinaigrette.

7. Fold foil and seal.

8. Bake at 375°F for about 20 minutes. Cooking time will depend on the thickness of the fish. Foil packets placed on a grill will have a shorter cooking time.