Tuscan Fish Pockets

Tuscan Fish Pockets

Trying to live a healthy, plant-based lifestyle? Maybe these fish pockets full of beans, fresh vegetables with a Tuscan flair is the answer! Simple recipe for a delicious dinner!

Tuscan Fish Pockets

Makes 4 pockets

Ingredients:

  • 1 1/2 pounds white fish fillets, such as cod, red snapper, tilapia or grouper

  • Olive oil

  • Kosher salt & pepper

  • 1 can great northern beans, drained

  • 1 medium onion, chopped

  • 2 -3 cloves garlic, minced

  • 1 medium zucchini or summer squash (or mixture)

  • 1-pint grape tomatoes, halved

  • 1/4 cup white wine

  • Extra sprinkle of kosher salt & pepper1 lemon, sliced and halved to create ~8 segments ... Saving the ends of the lemon 

  • Garnish: Chopped oregano, basil leaves or parsley

Equipment needed:

  • Cutting board & chef knife

  • Liquid measuring cup

  • Measuring spoons

  • Parchment paper or foil

  • Half sheet pan/ cookie sheet with edges

  • Kitchen shears or scissors

I LOVE fish! Any kind... Any way! Also, love a recipe that has almost all the food groups in one dish. Increasing the plant-based foods in my diet is my goal this year and with a garden in my yard, it’s not difficult. Mix this recipe up with what veggies and beans you have on hand... It will still be amazing! Fish is low fat and so good for you. Many people don’t care for fish, but I say it you cover it with enough yummy stuff... you’ll never know there is fish in there. Best part about this recipe is that it’s ready in under an hour and can be baked in the oven or placed on the grill too!

Instructions:

Preheat oven to 400 F.

I usually start with fillets that are generally boneless. Double checking for bones… always a good idea!

  1.  To begin the preparation, measure out pieces of foil or parchment paper ~ 18 inches

    long. I buy parchment paper that is precut into sheets that are the length of an average

    half sheet pan. Rinse off fish fillets and pat dry.

  2.  Set fillets in center of parchment/ foil. Drizzle lightly with olive oil and sprinkle with

    kosher salt and a few grinds of black pepper.

  3.  Divide and spoon white beans over fish.

  1. Chop all vegetables according to ingredient list.

  2.  Divide each vegetable between the pouches starting with onions and garlic.

  3.  Add zucchini and tomatoes on top.

  1. Squeeze the lemon ends on each pile of veggies. Can add ~1/2 tsp extra lemon juice if desired.

  2. Pour about 1 tablespoon wine over veggies.

  3. Sprinkle a bit more salt and pepper on top of veggies and drizzle with a little olive oil.

  4. Place lemon halves on top as shown above.

  1. Ready for wrapping! Fold parchment or foil over top of fish/ veggies and slide ingredients over ~ 1-inch.

  2.  Fold edges over each other around semi-circle of packet until sealed.

  3.  Pierce top to create a steam vent.

  4.  Place in preheated 400 F oven (or hot grill) for 20 – 25 minutes or fragrant and steaming.

  1.  Carefully slide packets to a dinner plate.

  2.  Using a pair of kitchen shears or scissors, carefully cut four long slices through paper/foil and peel open to reveal contents of packets. Beware of rising hot steam!

  3. Garnish with chopped herb of choice. Serve with a side of rice, green vegetables or

    potatoes... Enjoy!!

EntreesLynn Kaufmanfish, seaf, easy recipe, easy dinner, baked, grilled, plant based recipe, low fat, low carbComment