Something’s Fishy With Dinner

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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

Yield: 4 servings


  • 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


  • 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!)

Now that you’re STUFFED TO THE GILLS and HOOKED on healthy seafood, experiment with different seasonings and vegetables.

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

fish chef

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