New Baked Fish Recipe – Bold, Tasty & Flavorful


It seems everywhere I go people ask me about more fish recipes, it’s one of our most requested recipes. Now in our house, Hunter and I are more chicken fans, but Abbi loves her fish and she’s already planting subliminal messages for Hope to follow in her footsteps.

So, if you’re like Abbi, today’s your day! Here’s a flavorful baked fish masterpiece made by Venice Nutrition Chef, Valerie Cogswell. This Gourmet Style, Detox, Ignite & Thrive approved recipe is right from our new best selling book, Why Kids Make You Fat and How To Get Your Body Back, and it’s perfect for the entire family.

Baked Fish with Tomato, Pineapple & Cilantro

Detox, Ignite, and Thrive Phases Approved

Gourmet Style

This family-friendly recipe boasts simple ingredients, easy preparation, and easy cleanup with tons of bold flavor. Serve the fish straight out of the foil with all of its natural sauce in the Detox phase. In the Ignite and Thrive phases, you can serve it on top of brown jasmine rice.

Baked Fish in Foil with Tomato Pineapple and Cilantro by Chef Valerie Cogswell

Makes: 4 Servings
Serving size: 4 ounces fish

Calories per serving: 216
Protein per serving: 24 grams
Fat per serving: 9 grams
Carbohydrates per serving: 11.5 grams


  • 1 pound any white fish
  • Freshly ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 cup chopped pineapple
  • 1 cup cherry or grape tomatoes, sliced lengthwise
  • ½ cup chopped white onion
  • 5 cloves garlic, smashed
  • Handful cilantro, roughly chopped
  • A few chives, chopped
  • Juice from ½ orange
  • Juice from ½ lime
  • Cilantro for garnish

Method of Preparation:

  1. Preheat oven to 350˚F. Place one or two large pieces of tinfoil down in a baking pan and place fish on top — you want to form a large pocket for the fish to steam inside of the foil without any juices escaping.
  2. Season fish with pepper and drizzle with extra virgin olive oil.
  3. Add pineapple, tomatoes, onions, garlic, cilantro, and chives on top.
  4. Squeeze orange and lime juice over the top.
  5. Fold top of foil to make a pocket (making sure that the juice can’t escape from the top or bottom of the pocket).
  6. Bake for about 25 minutes, or until fish is cooked through. Top with plenty of fresh cilantro and serve the fish with the natural sauce that forms in the tinfoil pocket.

What is the nutritional balance?

This recipe has a great balance of protein, carbohydrates,
and fat.

Why Kids Make You Fat

Keeping food fresh and tasty is how you prevent boredom, which is exactly why there are:

  • 50 Detox, Ignite and Thrive Phase Recipes in the book that fall into two groups:
    1. Grab n’ Go – 10 minutes or less
    2. Gourmet Style – 30 minutes or less

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