Foil-pack cooking for fish tacos is healthful, forgiving

We are teetering between the lazy days of summer and impending crisp cool air, long sleeves, and the desire to fire down the grill and turn on the oven instead.

This is the perfect time to talk about one of my favorite shoulder-season cooking strategies: the foil pack. Place thinly sliced veggies with a little marinade or vinaigrette in a large sheet of heavy-duty aluminum foil, fold into a packet, pinching the edges, and cook on the grill on a hot day, or in the oven if you’re already in pumpkin-spice latte season. Add fish or chicken, and you have a full meal.

And it’s a presentation that thrills dinner party guests and children alike.

Foil-packet cooking is healthful, too. Very little fat is needed to accomplish tender, flavorful results.

And, packet-cookery is forgiving. It is very difficult to overcook a foil packet. A few minutes extra in the oven won’t ruin packet-fish like it would dry out a fillet cooked on the stovetop, grill or roasted in the oven.

Try these foil-pack fish tacos to master some of the basics, such as layering the ingredients in order of how quickly they cook. The bottom will cook more quickly, because it will touch a heat source.

Fish tacos are a summer favorite that works well in colder seasons, too. I love using Alaskan cod for this dish, because not only is it full of healthy fats (which feed my brain, heart and make me feel full), but it’s available frozen year-round. And these packets do great with frozen fish; there’s no need to thaw before making.

Foil-Pack Fish Tacos

Start to finish: 30 minutes; Servings: 4

Juice of 1 lime, about 2 tablespoons

3 tablespoons olive oil

1 teaspoon chili powder

½ teaspoon ground cumin

1 teaspoon granulated garlic

¼ teaspoon kosher salt

4 fillets of Alaskan cod, frozen, about 4 to 5 ounces each

1 yellow onion, sliced thinly (about 2 cups)

2 sweet peppers (red, yellow, or orange), sliced thinly (about 2 cups total)

For the Spicy slaw topping:

2 cups chopped or sliced cabbage

¼ cup plain Greek lowfat yogurt

1 tablespoon mayonnaise

½ teaspoon chipotle chili powder

1 tablespoon lime juice

1 chopped green onion

¼ cup chopped cilantro

Chopped tomatoes, for garnish (optional)

Salt and pepper

8 corn tortillas, for serving

Cubed avocado, for garnish

Preheat the oven to 400 degrees. In a large bowl, mix together the lime juice, olive oil, chili powder, cumin and granulated garlic. Cut four 12-inch-by-12-inch pieces of heavy duty foil. Dip the fish into the marinade and set aside.

Toss the onion and peppers in the marinade to coat, and divide among the foil squares. Place the fish on top of the onions and peppers. Then toss the tomatoes into the marinade and then place on top of the fish, along with any remaining marinade. Close the foil into packets, crimping the edges together.

Place the foil packs on a baking sheet and bake until the fish is cooked through and the vegetables are tender, about 30 minutes. (Subtract 10 minutes if using fresh fish).

Mix together all the ingredients for the spicy slaw topping. Serve one foil packet per person, with corn tortillas, slaw for topping and avocado, if desired.

Per serving: 402 calories; 139 calories from fat; 16 g fat (2 g saturated; 0 g trans fats); 78 mg cholesterol; 401 mg sodium; 34 g carbohydrate; 6 g fiber; 9 g sugar; 31 g protein.