Grilled Mediterranean Fish Packets

Grilling in a foil packet locks in the moisture, transforms the vegetables into taste sensations, and infuses the fish with Mediterranean flavour. Plus, it keeps the tender, flaky fish from sticking to the grill. Work smarter; eat better!

Prep time:

25 minutes
Cook time:

6 to 8 minutes
Makes:

4 servings

Ingredients

4pcs (4–6 oz / 113–170 grams per piece) firm white fish, skinless, pat dry
2 tbsp (30 ml) olive oil
1 tsp (6 g) salt
1 tsp (1 g) dried oregano
½ tsp (1 g) black pepper, preferably freshly ground
8–12 lemon slices/rounds
1 tbsp (14 g) garlic, minced
1 cup (170 g) grape or cherry tomatoes, halved
½ cup (85 g) Kalamata or black olives, pitted, roughly chopped
½ cup (72 g) sweet bell pepper, diced
½ cup (60 g) red onion, sliced
4 tsp (14 g) capers, drained
4 sprigs fresh oregano
Garnishes:
¼ cup (37 g) feta cheese, crumbled
1 tbsp (5 g) flat-leaf parsley or cilantro, roughly chopped
1 tbsp (4 g) basil, roughly chopped

Preheat grill to high heat (450–500°F).
Pour the olive oil into a shallow dish. Place the pieces of white fish into the dish, flipping pieces over until all sides are coated in the oil.
In a small bowl, mix together the salt, dried oregano, and pepper. Evenly sprinkle all sides of the fish with the mixture.
To prevent the fish and vegetables from sticking, line 4 large pieces of foil (approximately 12 x 15-inch) with parchment paper or lightly grease 4 pieces of heavy-duty foil with cooking spray or brush with olive oil.
Lay 2–3 lemon slices/rounds down the center of each piece of lined foil. Place one piece of seasoned fish onto each line of lemon slices. Drizzle any remaining oil mixture over each piece of fish. Divide the minced garlic over each serving. Sprinkle ¼ cup of the halved grape tomatoes over the fish. Divide the chopped olives, diced bell peppers, and red onion slices over each portion. Sprinkle a teaspoon of capers over each fish. Place a sprig of oregano over each mound.
Bring up the long sides of each foil packet and fold over, and crimp to seal. Leave some space over the fish for steam to develop. Fold over and seal the shorter ends.
Carefully place each packet onto the preheated grill. Close the lid and grill for 6–8 minutes.
Using a wide, heatproof metal spatula or tongs, carefully remove each foil packet from the grill onto a rimmed baking sheet. Let sit for 3–5 minutes before carefully opening the packets. Be careful of the hot steam.
Fish is done when it is no longer translucent and flakes easily when prodded gently with a fork. Serve fish in the foil packets or carefully slide each serving onto a plate. Garnish each serving with crumbled feta and evenly divide the chopped parsley (or cilantro) and basil over the fish and vegetables.

Any firm white fish, such as halibut, cod, Pacific hake, pickerel (walleye), or rockfish, can be used in this recipe. Try to purchase fish, or ask your local fishmonger to cut portions at least an inch thick to prevent the fish from overcooking.
If the fish is fridge-cold, allow it to come to room temperature (about 15–20 minutes) before placing the foil packets onto the grill. Room-temperature fish will cook more evenly.
Serve fish with steamed rice, couscous, orzo, grilled bread, or salad.