Baked Poached Fish

2 servings Beginner
4.0/5 (1)
Baked Poached Fish
Simple baked fish with fresh lemon, tomatoes, and herbs steamed in foil for tender, flaky results. This healthy cooking method works with any firm white fish like redfish, catfish, or tilapia.

Ingredients

2 servings
  • 1 lb of your choice of fish (1/2 lb per person)
  • 2 small tomatoes, chopped fine
  • 1 fresh whole lemon for juice
  • Salt and black pepper to taste
  • Garlic and onion powder to taste
  • 1 tbsp parsley, chopped fine
  • 1 tbsp green onions, chopped fine

Step-by-Step Instructions

  1. Preheat oven to 350 degrees.
  2. Tear enough aluminum foil to envelope the fish.
  3. Put the fish in the middle of the foil. Squeeze the entire lemon over the fish. Season with salt, pepper, onion and garlic powder. Sprinkle the chopped tomatoes, parsley and green onions over the fish.
  4. Fold the foil over the fish, making a tent and then crimping all the sides. Do not leave any vent space or liquid will leak out in the oven.
  5. Bake at 350 degrees for 30 minutes or until flaky.

Common Problems and Solutions

Q: How do I know when the fish is done?

A: The fish should flake easily when tested with a fork and reach an internal temperature of 145°F. Cooking time varies by thickness—thicker fillets may need 35-40 minutes.

Q: Can I use frozen fish?

A: Yes, but thaw it completely first and pat it very dry with paper towels. Excess moisture will make the foil packet watery.

Tips and Techniques

Make sure to crimp the foil tightly with no gaps—this creates a steam pocket that keeps the fish tender. Don’t overcook or the fish will be dry even with the foil method.

Ingredient Substitutions

  • fresh lemon: bottled lemon juice (2-3 tablespoons)
  • fresh tomatoes: canned diced tomatoes, drained
  • fresh parsley and green onions: 1 tsp dried parsley and 1/2 tsp onion powder

Equipment Needed

  • Heavy-duty aluminum foil
  • Baking sheet