Fish in a flash



10 min


2 servings

* PLUS Baking Time: 15 minutes


  • 2 frozen or fresh fish fillets , such as haddock or halibut, 1/2 to 1 in. thick
  • 6 cherry tomatoes
  • 1 green onion
  • 1/4 cup bottled sun-dried tomato and oregano salad dressing


  • Preheat oven to 425F (220C). Place 2 large pieces of foil on counter. Place 1 frozen or fresh fillet in centre of each piece of foil. Slice tomatoes in half. Arrange tomatoes around fish. Coarsely chop onion. Scatter over tomatoes and fish. Drizzle salad dressing overtop. Bring edges of foil together. Fold over and seal tightly to form a bundle. Place bundles, seam side up, on a rimmed baking sheet. Bake in centre of preheated oven until a knife tip inserted in centre of fish comes out warm, 15 to 25 minutes, depending on thickness of fish. Place fish on plates and spoon sauce overtop. Great with asparagus and rice.

Nutrition (per serving)

  • Calories
  • 294,
  • Protein
  • 36.3 g,
  • Carbohydrates
  • 5.7 g,
  • Fat
  • 13.5 g,
  • Sodium
  • 436 mg.