Fish filet dish

Fire Station 5 Fish Filet Recipe

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Fish Filet Recipe

In each issue of Raleigh Fire News, we’ll disclose our firefighters’ favorite dishes and let you know what you need to do to eat like a firefighter! This recipe comes from Station 5.

“Firemen love a good barbecue plate like many others, but if you’re looking to eat something a little healthier for your New Year’s resolution, maybe put a pause on the pork and catch a meal high in protein and omega 3,” says Fire Lieutenant Clayton Welch. “Here is a recipe for fish that we use at Station 5. It’s simple and only takes about 10 minutes of prep and 20-30 minutes to cook. This is a beginner recipe, but we’re pretty sure this deserves Michelin stars!”  

Fish Filet Recipe



  • Three 8-ounce salmon filets (any fish will work)
  • 1 medium onion
  • 1-2 bell pepper
  • 3/4stick of butter (use the whole thing if you’re feeling sassy). 
  • 2 tablespoons minced garlic
  • Salt and pepper to taste


  • 1 zucchini
  • 1 squash
  • 2-3 fresh broccoli crowns (don’t get frozen … you’re a chef now!)
  • Olive oil 


  1. Cut up your side veggies. Put a little extra virgin olive oil on them to help your seasoning stick. Season with your favorite seasoning salt. Put into the oven at 375 F for 20 minutes or until veggies are soft.
  2. Get a long piece of tin foil and make yourself a little “foil tray.” Cut up onion and pepper and make a layer on the foil.
  3. Season your fish and place on top of vegetables.\
  4. Take your butter and cut up into pieces to place all around the fish with the garlic. This helps cook the veggies and keeps everything from sticking. (Also, it’s butter …. and butter is delicious!) 
  5. Fold the foil and make a pocket, place on grill at 375 F until cooked. Depending on the fish and size of filets, but usually anywhere from 12 to 20 minutes. 

This recipe is part of the "Fire News" quarterly newsletter. Subscribe to receive future editions and view the Winter 2022 edition.


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