夕食簡単

Baked Fish and Vegetables

Name: Baked Fish and Vegetables
Cook time: 40 min
Total time: 40 min
Yield: 4
Ingredients: 4 white fish fillets; 2 cups frozen mixed vegetables; 1 small onion; 1 teaspoon lemon juice; 1 tablespoon parsley flakes, dried; lemon zest; aluminum foil (10x12 inches square)

Frozen fish is a good option when you need a quick meal. Wrap it up in some foil with vegetables and bake!

40 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)

142

カロリー

19g

タンパク質

16g

炭水化物

脂質

食物繊維

糖類

142mg

ナトリウム

飽和脂肪酸 0 g · コレステロール 49 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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)

作り方

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.

出典: USDA MyPlate Kitchen · Simply Good Eating Recipe Cards, Vol. 1, 2000 University of Minnesota Cooperative Extension Service

AI栄養トラッキングアプリNutrolaの一部 — すべてのレシピに検証済みのマクロ栄養素が含まれ、ワンタップで記録できます。

Nutrolaで毎食を記録

AI写真スキャンでこのレシピを数秒で記録。