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Nutrition information
Serving: 1 pouch (4 oz fish and vegetables) (262 grams)
Servings per container: 1
Calories: 170 (40 from fat)
Cholesterol: 55 milligrams
Fat: 4.5 grams (1 saturated fat, 0 trans fats)
Protein: 24 grams
Sodium: 75 milligrams 
Total carbohydrate: 10 gram (3 fiber, 4 sugars)

Recipe tip

You can also cook the pouches on your outdoor grill or over a campfire. Prepare and cook the pouches the same as you would inside but switch to a heavy-duty foil to cook over an open flame.

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Fish pouch

Fish is a good source of omega-3 fatty acids which may help to reduce your risk of heart disease. The American Heart Association recommends eating fish twice a week.


  • 4 4-ounce tilapia fillets (You can also use salmon or another fish of your choice.*)
  • 8 sprigs fresh dill
  • 2 medium red bell peppers, seeds removed and cut into thin strips
  • 2 medium yellow bell peppers, seeds removed and cut into thin strips
  • 2 green onions, cut into thin strips
  • 2 teaspoons extra-virgin olive oil
  • 4 lemon wedge


  1. Preheat oven to 400 F.
  2. Tear off 4 12-inch-long sheets of foil. (You can also use parchment paper.) These will be the “pouches.”
  3. Lay out the pieces of foil on your counter or another hard surface. Place one fish fillet on one side of each piece of foil. Top each fillet with two sprigs of dill, 1/4 of the pepper strips and 1/4 of the onion strips. Drizzle 1/2 teaspoon of olive oil over each.
  4. Fold each pouch over and press the edges together to seal.
  5. Place sealed pouches on the baking sheet. Bake for 15 to 30 minutes, depending on thickness of fillets. (For every 1 inch of thickness, cook for about 15 minutes.)
  6. Remove from foil and place on individual plates. Garnish each with a lemon wedge.
  7. Serve warm.

Recipe contains: fish.

Makes 4 servings

This is a Gluten-free recipe.

*Option not included in nutrition facts.


Source: Allina Health's Patient Education Department

First published: 07/02/2013
Last updated: 07/02/2013

Reviewed by: Allina Health's Patient Education Department