Healthy Seafood Foil Packet
Vibrant blended vegetable sauce coats tender white fish and plump shrimp with broccoli and carrots, all steamed together in a sealed foil packet for an easy, flavorful, low-cleanup dinner.
Equipment
- 1 | Large skillet | for sautéing vegetables
- 1 | Blender | for pureeing the sauce
- 1 | Baking sheet |
- 1 | Aluminum foil | large sheets
- 1 | Pastry brush | for coating sauce
Ingredients
- 2 | | white fish fillets | such as cod or tilapia
- 12 | | large shrimp | peeled and deveined
- 1 | | red onion | sliced
- 2 | | tomatoes | chopped
- 1 | | carrot | sliced for sauce
- 1 | cup | broccoli florets |
- 0.5 | cup | shredded cabbage |
- 1 | | carrot | julienned
- 2 | tbsp | olive oil |
- 1 | | lemon | for juice
- | | fresh cilantro leaves | for garnish
- | | salt and black pepper | to taste
Instructions
- Heat olive oil in a skillet and sauté sliced onion, tomatoes, carrot, and any mushrooms until softened.
- Transfer vegetables to a blender and puree into a smooth sauce.
- Lay foil on a baking sheet and spread shredded cabbage as a base.
- Place fish fillet on the base and brush generously with sauce.
- Top with shrimp and julienned carrots, then brush with more sauce.
- Add broccoli florets, squeeze lemon juice over everything, and sprinkle cilantro.
- Fold foil tightly into a sealed packet and place on the baking sheet.
- Bake at 400°F for 18–22 minutes until fish flakes and shrimp are pink.
- Open carefully and serve immediately.
Notes
Store leftovers in an airtight container in the refrigerator for up to 2 days.
Reheat gently in a covered skillet or low oven to keep seafood tender.
Assemble packets up to 4 hours ahead and refrigerate until ready to bake.
Pat seafood dry before adding sauce for better coating and texture.
Reheat gently in a covered skillet or low oven to keep seafood tender.
Assemble packets up to 4 hours ahead and refrigerate until ready to bake.
Pat seafood dry before adding sauce for better coating and texture.