Fishing season is of-FISH-ially here! From trout of every color to bass to catfish, there is an abundance of healthy protein sources swimming around in Western North Carolina, so CARP-e diem and seize the day, enjoying some of our local delicious delicacies!

Due to their wonderful health benefits, such as omega-3 fatty acids and vitamins, it is recommended to eat 8 ounces of seafood each week. There’s no need to FLOUNDER around your cookbook collection to find a healthy way to enjoy seafood: here is a so-FISH-ticated foil-pack recipe to add to your menu! You’ll DOLPHIN-itely become a fan of this fish dish:

Fish Foil Packet

Ingredients:

• Non-stick cooking spray
• 4 frozen fish filets – tilapia or any other mild-flavored fish
• Black pepper
• 5oz low-sodium whole-kernel corn, drained
• 5oz low-sodium black beans, rinsed and drained
• 1 tomato, chopped
• ¼ cup chopped green pepper
• 1 small onion, sliced
• 2 tablespoons cilantro, chopped
• 3 tablespoons lime juice

Directions:

• Preheat oven to 450F
  • (Preheating the oven is a very e-FISH-ent way to save time!)
• Cut 4 pieces of aluminum foil that will wrap 1 fish filet each. Spray foil with cooking spray
  • (Yes! This is one of those cool foil packet recipes that you’ve been HERRING about!)
• Lay 1 filet on each piece of aluminum foil and sprinkle each filet with desired amount of black pepper
  • (Black pepper—or any other salt-free herb and spice mix—is a FIN-tastic way to add flavor without adding excess sodium)
• In a separate bowl, combine corn, black beans, tomato, and green pepper. Top each filet with ¼ of the vegetable mixture
  • (Perfect accura-SEA isn’t the goal here, so you don’t need to pull out your kitchen SCALES to measure this – just estimate splitting the mixture between the 4 packets)
• In another bowl, combine onion, cilantro, and lime juice. Add ¼ of this mixture to each filet
  • (The lime juice will really add a REEF-reshing flavor to this dish!)
• To make each packet, bring two sides of foil to meet in the middle and fold together to seal. Fold remaining open sides together to seal packet
  • (Don’t forget a-TROUT carefully sealing the packet – the steam built up in the foil helps the cooking to go SWIMMINGLY!)
• Place each packet on a baking sheet and bake for 20 minutes. Remove from oven
  • (Did you know that there are 1200 SEA-conds in 20 minutes? And, just like that, abra-COD-abra! You have dinner!)
• Let rest for 5 minutes. Serve
  • (This is the perfect oppor-TUNA-ty to catch up with your CHUMS before you DIVE IN to this delicious dinner!)

• Nutrition Information Per Serving: 190 Calories, Total Fat 3g, Saturated Fat 1g, Protein 26g, Total Carbohydrate 19g, Dietary Fiber 4g, Sodium 150 mg. Excellent source of vitamin C.

• (You don’t have to be a brain STURGEON to see that this is a wonderfully healthy addition to your weekly menu!)

If you want to FISH FOR MORE COMPLIMENTS, these packets can also be cooked on a grill!

N.C. Cooperative Extension is an equal opportunity provider.