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Tasty Fish and Veggie Packets

Full of flavor, this easy fish recipe will quickly become a favorite. Make this different each time by adding in whatever vegetables you have at home. Serve over brown rice or quinoa.

  • 12 minutes
  • 4 Servings
  • $6.00 - $8.99

Ingredients

  • 4 cod fillets
  • salt
  • pepper
  • 1/4 onion
  • 1 carrot
  • 1 red pepper
  • 1 celery stalk
  • 1 clove garlic
  • 2 tablespoons parsley
  • thyme
  • basil
  • ginger
  • 2 teaspoons olive oil
  • 4 teaspoons lemon juice

Steps

1

Wash hands with soap and water.

2

Preheat oven to 400 °F.

3

Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.

4

Put each fish fillet on the foil or parchment paper and season with salt and pepper.

5

Top fish with your choice of vegetables and seasonings.

6

Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.

7

Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.

8

Using a spatula, transfer the packets to a baking sheet. Bake until the fish is cooked to an internal temperature of 145 °F, about 10 to 12 minutes, depending the thickness of the fish.

Ingredients

Serving Size: 1/4 of recipe (195g)

NutrientsAmount
Total Calories133
Total Fat3 g
Saturated Fat0 g
Monounsaturated Fat2 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA3 mg
Omega 3 - DHA133 mg
Cholesterol47 mg
Carbohydrates5 g
Dietary Fiber1 g
Total Sugars3 g
Added Sugars included0 g
Protein20 g
Minerals
Calcium29 mg
Potassium376 mg
Sodium88 mg
Copper54 mcg
Iron1 mg
Magnesium45 mg
Phosphorus139 mg
Selenium33 mcg
Zinc1 mg
Vitamins
Vitamin A196 mcg RAE
Vitamin B60.4 mg
Vitamin B120.9 mg
Vitamin C45 mg
Vitamin D1 mcg
Vitamin E2 mg
Vitamin K39 mcg
Folate32 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin3 mg
Choline77 mg

Source:

  • USDA Food and Nutrition Information Center