Baked Fish and Vegetables
Frozen fish is a good option when you need a quick meal. Wrap it up in some foil with vegetables and bake!
Nutrition Facts (per serving)
Values are per serving · Serving Size: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)
142
Calories
19g
Protein
16g
Carbs
0g
Fat
5g
Fiber
4g
Sugar
142mg
Sodium
Saturated Fat 0 g · Cholesterol 49 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
white fish fillets
4 · frozen, or cod or perch 4 oz each
frozen mixed vegetables
2 cups · or other vegetables you have on hand
onion
1 small · diced
lemon juice
1 teaspoon · or fresh lemon, sliced thin
parsley flakes, dried
1 tablespoon · or fresh, chopped
lemon zest
optional
aluminum foil (10x12 inches square)
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat oven to 450 °F.
- 3
Separate and place fish fillets in center of each tin foil square.
- 4
Combine vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
- 5
Sprinkle with lemon juice, top with lemon slices or add lemon zest.
- 6
Top with parsley or other herbs if desired.
- 7
Fold ends of tin foil together to form leak-proof seal.
- 8
Bake for 20 minutes. Serve.
- 9
Refrigerate leftovers.
Source: USDA MyPlate Kitchen · Simply Good Eating Recipe Cards, Vol. 1, 2000 University of Minnesota Cooperative Extension Service
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