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.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/4 of recipe (195g)
110
Calories
17g
Protein
5g
Carbs
3g
Fat
1g
Fiber
3g
Sugar
127mg
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
cod fillets
4 · 4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish
salt
to taste, optional
pepper
to taste, optional
onion
1/4 · chopped
carrot
1 · chopped
red pepper
1 · sliced
celery stalk
1 · chopped
garlic
1 clove · minced
parsley
2 tablespoons · chopped
thyme
fresh sprigs, optional
basil
chopped, optional
ginger
minced, optional
olive oil
2 teaspoons · or oil of your choice, divided
lemon juice
4 teaspoons · divided
Instructions
- 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.
Source: USDA MyPlate Kitchen · USDA Food and Nutrition Information Center
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