Fish fillet

Ingredients

• 4fish fillets
• ¼ tablespoonground black pepper
• 1garlic clove
• 1 bunchfresh coriander
• ½ tablespoonsalt
• 120 ml (½ cup)water
• ¼onion
• 1tomato, sliced
• 1jalapeño, deseeded
• 4 pieces, each large enough to wrap a filletaluminium foil

Instructions

1. 1

   Blend the sauce

   Blend 1 garlic clove, half the bunch of coriander, ¼ onion and ¼ tablespoon of salt until they form a sauce.

2. 2

   Season the fish

   Place the 4 fish fillets in a baking dish. Season with salt and pepper to taste, then pour over the coriander sauce, coating all the fillets.

3. 3

   Prepare the parcels

   Slice the onion and tomato. Set one fillet on a piece of foil, making sure the foil is large enough to enclose it without tearing or letting the marinade escape.

4. 4

   Cook the parcels

   Wrap each fillet in foil. Cook the parcels on a griddle or in a frying pan for at least 15–20 minutes.

5. 5

   Serve the fish

   Serve the fish with savoury crackers or corn chips, or with white rice and vegetables and a salad.

What is foil-wrapped fish?

This is a simple fish dish in which fillets are seasoned, coated with a coriander sauce and cooked in individual foil parcels. The recipe details no specific regional origin, but its fresh coriander and jalapeño give it a bright, chilli-flecked flavour.

Wrapping each portion helps keep the marinade around the fish while it cooks. Tomato and onion add moisture and savoury sweetness to the parcels.

Nutrition and macros by portion

The nutrition label shows one serving as written: 693 calories, 138g protein, 9g carbs, 12g fat.

The fish provides most of the protein, while the small amount of onion and tomato contributes some carbohydrate. The oil-free ingredient list keeps the listed fat sources limited; serve with vegetables and a measured portion of rice or chips to balance the plate.

The coriander sauce

Fresh coriander: blend half the bunch with garlic, onion, salt and water to make the sauce. The recipe uses the other half in the ingredient list but does not specify when to use it, so you can reserve it for serving if desired.

Seasoning the fillets

Salt and pepper: the ingredient list gives measured amounts, while the method also says to season the fish to taste. Add seasoning gradually, bearing in mind that the fish will be coated in the salty sauce.

Even coating: turn or spoon sauce over the fillets so each one is covered before wrapping. This helps distribute the coriander and garlic flavour.

Wrapping without leaks

Room to fold: use a piece of foil large enough to enclose the whole fillet, with space to fold the edges over. Handle it gently so the foil does not tear and the marinade stays inside.

Vegetable slices: the method calls for sliced onion and tomato to be prepared before wrapping, though it does not specify exactly how much to place in each parcel.

Cooking and doneness

Gentle cooking: cook the wrapped fillets on a griddle or in a frying pan for at least 15–20 minutes, as the method directs. The total time listed for the recipe is 77 minutes, which may include preparation or resting time.

Check the thickest part of a fillet before serving; it should be opaque and flake easily. Cooking time can vary with the thickness of the fish and the heat of the pan.

What to serve alongside

The recipe suggests savoury crackers or corn chips for a casual accompaniment. For a fuller plate, serve the fish with white rice, vegetables and salad.

Recipe notes & tips

• Pat the fillets dry before adding the sauce so it clings more evenly.
• Blend the sauce until the garlic and coriander are finely broken down.
• Keep the foil parcels intact when turning or moving them.
• Use a pan wide enough to hold the parcels without stacking them.
• Check the fish at the thickest point before serving.

Variations

• Milder chilli: omit the jalapeño for a gentler flavour.
• More heat: leave some jalapeño seeds in the parcels.
• Citrus finish: add a squeeze of lime at the table.
• Extra coriander: scatter the reserved leaves over the cooked fish.
• Rice pairing: serve with plain white rice and vegetables as suggested.

Common mistakes to avoid

• Torn foil: use a piece large enough to wrap the whole fillet and fold the edges carefully.
• Leaking marinade: check the parcel seams before placing them in the pan.
• Uneven coating: spoon sauce over every fillet before wrapping.
• Overcooking: check the thickest part for opaque, easily flaked flesh.
• Too much seasoning: taste the sauce and season the fish gradually.

How to store

Refrigerate leftover fish in a covered container within 2 hours and eat within 2 days. Reheat gently in a covered pan or in the oven until hot throughout; the fish may become drier if reheated for too long.

Frequently asked questions