Oven-Baked Fish with Leeks and Carrots in Foil
This vibrant and healthy dish features succulent fish fillets enveloped in a medley of leeks and carrots, each packet infused with aromatic flavors. Ideal for a quick weeknight dinner, this recipe allows for versatile fish options, such as red snapper, cod, or halibut, ensuring a delightful seafood experience. The use of fresh herbs and a subtle splash of vermouth or white wine elevates the dish, making it perfect for both casual meals and special occasions. Serve this colorful dish with lemon wedges for a bright finish.
N/A
Servings
150
Calories
11
Ingredients
Ingredients
unsalted butter
4 tablespoons (softened)
fresh lemon zest
1 1/4 teaspoons (zest from lemon cut into wedges)
garlic cloves
2 medium (minced)
fresh thyme leaves
1 teaspoon (minced)
table salt
to taste
ground black pepper
to taste
fresh parsley leaves
2 tablespoons (minced)
carrots
2 medium (peeled and cut into matchsticks (about 1 1/2 cups))
leeks
2 medium (white and light green parts halved lengthwise, washed, and cut into matchsticks (about 2 cups))
vermouth or dry white wine
4 tablespoons
cod fish fillets
4 fillets (1 to 1 1/4 inches thick (about 6 ounces each))
Instructions
1
In a small bowl, combine the softened butter, 1/4 teaspoon of lemon zest, 1 teaspoon of minced garlic, thyme leaves, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Mix well to create a flavorful butter spread.
2
In another bowl, combine the fresh parsley, remaining teaspoon of lemon zest, and remaining teaspoon of minced garlic; set this mixture aside for later use.
3
In a medium bowl, place the peeled and cut carrots along with the prepared leeks. Season the vegetables with salt and pepper, and toss until evenly coated.
4
Adjust the oven rack to the lower-middle position and preheat the oven to 450°F (232°C). Cut eight sheets of foil, each about 12 inches long, and lay four of them flat on the counter.
5
Divide the carrot and leek mixture evenly among the foil sheets, mounding the vegetables in the center of each. Drizzle 1 tablespoon of vermouth over each mound of vegetables.
6
Pat the fish fillets dry with paper towels, then season them with salt and pepper. Place one seasoned fillet on top of each mound of vegetables.
7
Spread a quarter of the prepared butter mixture on top of each fish fillet.
8
Carefully place another square of foil over each fish and vegetable mound. Crimp the edges tightly together by folding them over about 1/2 inch, and then fold them three more times to securely create a packet approximately 7 inches square.
9
Transfer the foil packets onto a rimmed baking sheet, ensuring they do not overlap.
10
Bake the packets in the preheated oven for 15 minutes. Once done, carefully open each packet, allowing steam to escape away from your face.
11
Using a thin metal spatula, gently slide the fish and vegetables onto a plate, along with any accumulated juices. Sprinkle the reserved parsley mixture over the top.
12
Serve the dish immediately, passing lemon wedges at the table for an added citrus touch.
Nutrition Information
7.5g
Fat
11.25g
Carbs
9g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Oven-Baked Fish with Leeks and Carrots in Foil?
It is a healthy seafood dish where fish fillets, such as cod or halibut, are baked in foil packets with a medley of leeks and carrots, flavored with butter and herbs.
Which types of fish can I use for this recipe?
You can use cod, red snapper, or halibut fillets for this recipe.
How long does the fish take to bake?
The foil packets should be baked in a preheated oven for 15 minutes.
What temperature should the oven be set to?
The oven should be preheated to 450°F (232°C).
How many calories are in a serving?
Each serving contains approximately 150 calories.
What are the nutritional values for fat and protein?
The dish contains 7.5g of fat and 9g of protein per serving.
How many carbohydrates are in this recipe?
There are 11.25g of carbohydrates per serving.
What is the recommended thickness for the fish fillets?
The recipe recommends fillets that are 1 to 1 1/4 inches thick, weighing about 6 ounces each.
What ingredients are in the flavored butter spread?
The spread consists of softened unsalted butter, lemon zest, minced garlic, minced fresh thyme leaves, salt, and black pepper.
How do I prepare the leeks for this dish?
Use the white and light green parts, halve them lengthwise, wash them thoroughly, and cut them into matchsticks.
How should the carrots be cut?
The carrots should be peeled and cut into matchsticks, yielding about 1 1/2 cups.
Can I substitute the vermouth?
Yes, you can use dry white wine as a substitute for vermouth.
How do I garnish the fish after cooking?
Garnish the fish with a reserved mixture of minced fresh parsley, lemon zest, and minced garlic.
Where should the oven rack be placed?
The oven rack should be adjusted to the lower-middle position.
How many foil sheets are required?
You will need eight sheets of foil, each about 12 inches long, to create four double-layered packets.
How do I seal the foil packets?
Crimp the edges tightly by folding them over 1/2 inch, and then fold them three more times to create a secure 7-inch square packet.
Should the fish be dried before seasoning?
Yes, pat the fish fillets dry with paper towels before seasoning them with salt and pepper.
What is the purpose of using foil for this recipe?
The foil packets steam the fish and vegetables together, keeping the fish succulent and infusing it with aromatic flavors while making cleanup easy.
Is this recipe suitable for a quick weeknight dinner?
Yes, it is designed as a quick and healthy meal that is easy to prepare on weeknights.
How much vermouth should I add to each packet?
Drizzle 1 tablespoon of vermouth or white wine over each mound of vegetables before placing the fish on top.
What precautions should I take when opening the packets?
Carefully open each packet to allow the hot steam to escape away from your face to avoid burns.
What total quantity of butter is used?
The recipe uses 4 tablespoons of unsalted butter.
Can I use salted butter?
The recipe specifies unsalted butter; if using salted, you may want to reduce the additional salt added to the butter mixture.
What should I serve the fish with?
The dish is best served immediately with fresh lemon wedges for a bright finish.
How do I transfer the cooked fish to a plate?
Use a thin metal spatula to gently slide the fish and vegetables out of the foil and onto a plate, including any juices.
How many garlic cloves are used in total?
Two medium garlic cloves are minced and divided between the butter mixture and the garnish.
What herbs are required for this dish?
You will need fresh thyme leaves for the butter spread and fresh parsley for the final garnish.
How many ingredients are in this recipe?
There are 11 primary ingredients required for this recipe.
What is the approximate size of the final foil packet?
The final crimped foil packet should be approximately 7 inches square.
Can I prepare the vegetables in advance?
Yes, the carrots and leeks can be cut into matchsticks ahead of time to speed up the preparation process.