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Baked Fish With Summer Squash

High protein, good source of fiber

  1. Preheat the oven to 450 degrees F (232C).
  2. Season the fish with pepper and a dash of salt if desired. Arrange 4 large sheets of aluminum foil on a work surface and place 1 fish filet on each piece of foil.
  3. Arrange zucchini, squash, and onion around each filet and season with salt and pepper.
  4. Drizzle 1⁄2 tablespoon oil and 1⁄2 tablespoon lemon juice onto vegetables and fish.
  5. Arrange a few lemon slices on top of each filet and top each piece with 1⁄2 teaspoon dried basil.
  6. Wrap foil around fish and vegetables, leaving some air space within each packet, and seal very well.
  7. Set packets on a rimmed baking sheet and bake for 8 minutes. Carefully open 1 packet to check fish and test with a fork to see if it flakes easily.
  8. Serve immediately using caution when opening the packets as the steam will be very hot.

Substitution Tip: Just about any type of fresh or dried herb works well with fish. Some good options for white fish include: parsley, ginger, cumin, coriander, and cayenne.

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Prep time
5 minutes
Cook time
8 minutes
Calories
226 KCal
Serves
4

Ingredients

  • 4 6-ounce flounder filets, or other white fish
  • 2 medium zucchini, sliced into rounds
  • 2 medium yellow summer squash, sliced into thin rounds
  • 1 medium red onion, sliced
  • 2 tablespoons olive oil
  • 2 teaspoons dried basil
  • 1 lemon, thinly sliced
  • 2 tablespoons fresh lemon juice

Nutrition

  • Total fat: 11g
  • Saturated fat: 2g
  • Sodium: 521mg
  • Total carbs: 9g
  • Total sugar: 6g
  • Fiber: 3g
  • Protein: 24g

Instructions

  1. Preheat the oven to 450 degrees F (232C).
  2. Season the fish with pepper and a dash of salt if desired. Arrange 4 large sheets of aluminum foil on a work surface and place 1 fish filet on each piece of foil.
  3. Arrange zucchini, squash, and onion around each filet and season with salt and pepper.
  4. Drizzle 1⁄2 tablespoon oil and 1⁄2 tablespoon lemon juice onto vegetables and fish.
  5. Arrange a few lemon slices on top of each filet and top each piece with 1⁄2 teaspoon dried basil.
  6. Wrap foil around fish and vegetables, leaving some air space within each packet, and seal very well.
  7. Set packets on a rimmed baking sheet and bake for 8 minutes. Carefully open 1 packet to check fish and test with a fork to see if it flakes easily.
  8. Serve immediately using caution when opening the packets as the steam will be very hot.

Substitution Tip: Just about any type of fresh or dried herb works well with fish. Some good options for white fish include: parsley, ginger, cumin, coriander, and cayenne.

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