晚餐中等

Tasty Fish and Veggie Packets

Name: Tasty Fish and Veggie Packets
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4
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

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.

27 min4 份

营养成分（每份）

每份数值 · 每份分量: 1/4 of recipe (195g)

110

卡路里

17g

蛋白质

碳水

脂肪

膳食纤维

糖

127mg

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

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

步骤

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.

来源: USDA MyPlate Kitchen · USDA Food and Nutrition Information Center

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。

用Nutrola记录每一餐

使用AI照片扫描，几秒钟内记录这个食谱。