Baked Fish in Foil with Pesto and Tomatoes

This recipe for Baked Fish in Foil with Pesto and Tomatoes is a simple idea for an extra flavorful fish dinner. Cook the fish packets on the grill or the oven, and when served with cauliflower rice, these delicious fish packets are a low-carb meal.

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I love to cook fish on the grill, but for some delicate-textured fish white fish, putting it directly on the grill grates is asking for trouble. For thin pieces or delicate types of fish, cooking the fish in foil on top of the grill is an easy way to get amazing results, and I loved this Baked Fish in Foil with Pesto and Tomatoes. You can also cook the fish foil packets in the oven; check the instructions in the recipe if you prefer doing that.

In this recipe I seasoned the fish with my favorite Szeged Fish Rub (affiliate link) and spread it with a thin layer of Basil Pesto with Lemon (or your favorite purchased pesto). Then I wrapped the fish in foil with grape tomato halves and sliced green onions and let the foil packets cook on the grill. 

We served it over rice to soak up all the delicious juice, but use My Favorite Cauliflower Rice for a low-carb dish. I made this on a day when both Jake and my brother Rand were sampling the recipe experiments, and both gave this an enthusiastic two thumbs up!

What ingredients do you need?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

• mild white fish, thawed overnight in the fridge
• Olive Oil (affiliate link)
• Szeged Fish Rub (affiliate link), or use your favorite seasoning mix for fish
• Basil Pesto with Lemon, or purchased pesto will work
• grape tomatoes
• green onion

What types of fish can you use for Baked Fish in Foil?

I first made this recipe with Tilapia, but now I’d probably use a fish like Barramundi, Hake, Flounder, Haddock, Pollock, Cod or even Halibut.

How low in carbs is the Baked Fish in Foil?

This tasty baked fish dinner only has about 6 net carbs per serving.

Want more dinners baked in foil packets?

You can find more easy dinners to make in foil at Amazing Low-Carb Foil Packet Dinners.

Want more tasty ideas for using pesto?

Check out Low-Carb and Keto Recipes with Pesto for more tasty ideas for using basil pesto!

How to Make Baked Fish in Foil with Pesto and Tomatoes:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

1. Rub the fish on both sides with olive oil and Szeged Fish Rub (affiliate link) or your favorite seasoning for fish, and then let it come to room temperature while you preheat the grill (or oven).
2. I started with a cup of tomato halves and 1/3 cup Basil Pesto with Lemon, but I didn’t end up using quite that much in the recipe.
3. Tear off four squares of foil, stack them up to make two double pieces, and spray the inside of the foil with non-stick spray or brush with olive oil.
4. When the fish is room temperature, place it on a double piece of foil, spread with pesto, and top with tomatoes and sliced green onions.
5. Fold the foil around the fish and seal the ends tightly.
6. Cook fish over medium-high heat about 12-13 minutes (I opened one to see when it was done.)
7. To cook in the oven cook about 15 minutes at 450F/230C. (If your pieces of fish are thin, they might be done a few minutes sooner than that.)
8. Serve hot, over rice or use Cauliflower Rice for a low-carb dish. This is a quick dinner that’s amazingly flavorful and easy to make.

More Tasty Baked Fish in Foil:

• Baked Salmon with Pesto and Tomatoes
• Salmon Foil Packets with Tomatoes and Olives

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Yield: 2 servings

Baked Fish in Foil with Pesto and Tomatoes

Prep Time 15 minutes

Cook Time 13 minutes

Total Time 28 minutes

Baked Fish in Foil with Pesto and Tomatoes is an easy and delicious way to cook fish on the grill or in the oven!

Ingredients

• 2 frozen pieces of mild white fish, thawed overnight in the fridge (see notes)
• 1 T olive oil, for rubbing the fish pieces
• 2 tsp. Szeged Fish Rub, or use your favorite seasoning mix for fish
• 1/4 cup Basil Pesto with Lemon (or purchased pesto will work, although homemade pesto is better)
• 1/2 cup grape tomatoes, cut in half (or diced whole tomatoes)
• 3 T sliced green onion

Instructions

1. Remove fish from the refrigerator, pat dry, and rub on both sides with olive oil and season with fish rub, and let the fish come to room temperature.
2. Preheat the grill to medium-high (you can only hold your hand there for a few seconds at that heat.)
3. While the grill heats and the fish comes to room temperature, cut grape tomatoes in half and slice green onions.
4. Tear off four squares of foil, stack them up to make two double pieces, and spray the inside of the foil with non-stick spray or brush with olive oil.
5. When the fish is room temperature, put a piece of fish on top of each double piece of foil, spread about 2 T pesto over each piece of fish, and scatter half the tomatoes and green onions over each.
6. Fold the foil around the fish, tightly sealing the ends.
7. Cook fish on the hot grill without turning until the fish is cooked through and the pesto, tomatoes, and green onions are wilted and have formed a flavorful sauce.
8. We cooked our fish 13 minutes, but cooking time will depend on the thickness of the fish, temperature of the fish, grill temperature and air temperature so I would open one packet to test when you think it should be done.
9. To cook in the oven, preheat oven to 450F/230C and cook about 15 minutes (or slightly less for very thin pieces of fish.)

Notes

Any type of flaky mild white fish can be used, but the fish should not be very thick. I used Szeged Fish Rub (affiliate link) and Basil Pesto with Lemon for this recipe but use any fish rub or pesto you have on hand.

Recipe created by Kalyn with inspiration from Foil-Baked Salmon with Basil Pesto and Tomatoes.

Nutrition Information

Yield

2

Serving Size

1
Amount Per Serving Calories 599Total Fat 33gSaturated Fat 6gTrans Fat 0gUnsaturated Fat 24gCholesterol 166mgSodium 500mgCarbohydrates 8gFiber 2gSugar 2gProtein 69g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions: 
Fish is a healthy protein source, and when it’s served with My Favorite Cauliflower Rice this Baked Fish in Foil with Pesto and Tomatoes will be a great option for low-carb or Ket diets and for the original South Beach Diet. 

Find More Recipes Like This One:
Use Seafood Recipes or Grilling to find more recipes like this one.Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
This idea for baked fish in foil was first posted in 2012. The recipe was last updated with more information in 2024.

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