Chinese Baked Fish in Foil

Delight your taste buds with this aromatic and healthy Chinese Baked Fish in Foil recipe! Featuring tender white fish fillets like cod or sea bass, enveloped in a savory marinade of soy sauce, hoisin, sesame oil, ginger, and garlic, this dish is a symphony of bold flavors. Each fish fillet is baked to perfection alongside vibrant vegetables like mushrooms, zucchini, and julienned carrots, all sealed in individual foil packets that lock in moisture and infuse every bite with rich umami goodness. This easy-to-make, 20-minute oven recipe offers a low-calorie, high-protein meal bursting with Asian-inspired flair, complete with the option of fresh cilantro and a hint of chili for a spicy twist. Perfect for weeknight dinners or dinner parties, serve it with steamed rice or noodles for a dish that feels both light and indulgent!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (6-8 oz each) White fish fillet (e.g., cod, tilapia, or sea bass)
• 4 tablespoons Soy sauce
• 2 tablespoons Hoisin sauce
• 2 teaspoons Sesame oil
• 2 teaspoons Ginger, freshly grated
• 2 cloves Garlic, minced
• 4 stalks Green onions, thinly sliced
• 1 piece Red chili, thinly sliced (optional)
• 1 cup Mushrooms (e.g., shiitake or button), sliced
• 1 medium-sized Carrot, julienned
• 1 small-sized Zucchini, julienned
• 2 tablespoons Fresh cilantro, chopped
• 4 sheets (about 12x18 inches each) Aluminum foil

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a small bowl, combine the soy sauce, hoisin sauce, sesame oil, grated ginger, and minced garlic. Mix well to create the marinade.

Step 3

Lay out 4 sheets of aluminum foil on a flat surface. Place one fish fillet in the center of each sheet.

Step 4

Drizzle 1 tablespoon of the marinade over each fish fillet, spreading it evenly. Reserve some marinade for the vegetables.

Step 5

Divide the mushrooms, carrots, and zucchini evenly among the foil packets, placing them on top and around the fish.

Step 6

Drizzle the remaining marinade over the vegetables. If using red chili slices, add them on top for a spicy kick.

Step 7

Sprinkle each packet with sliced green onions and chopped cilantro.

Step 8

Fold the edges of the foil over the fish and vegetables to create a sealed pouch, ensuring no liquid can escape.

Step 9

Place the foil packets on a baking sheet and bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 10

Carefully open the foil packets (watch out for steam!) and serve hot, either directly in the foil or transferred to a plate. Enjoy with steamed rice or noodles!

Nutrition Facts

Serving size	(623.6g)

Amount per serving	% Daily Value*
Calories	555.8

Total Fat 31.5g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 12.3g
Cholesterol 57.7mg	0%
Sodium 2958.4mg	0%
Total Carbohydrate 38.0g	0%
Dietary Fiber 7.1g	0%
Total Sugars 18.3g
Protein 35.9g	0%

Vitamin D 234.8IU	0%
Calcium 150.9mg	0%
Iron 3.7mg	0%
Potassium 1608.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.0%

Protein: 24.8%

Carbs: 26.2%