晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)

142

卡路里

19g

蛋白质

16g

碳水

脂肪

膳食纤维

糖

142mg

钠

饱和脂肪 0 g · 胆固醇 49 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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)

步骤

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.

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

Nutrola AI营养追踪应用的一部分 — 每个食谱都有经过验证的宏量营养素，一键记录。

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使用AI照片扫描，几秒钟内记录这个食谱。