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!
- Yield
- 4 servings
- Serving size
- 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)
- Rating
- 3.59 of 5 (309 ratings)
Food groups
- Protein Foods: 3 ounces
- Vegetables: 3/4 cups
Ingredients
- 4 white fish fillets (frozen, or cod or perch 4 oz each)
- 2 cups frozen mixed vegetables (or other vegetables you have on hand)
- 1 small onion (diced)
- 1 teaspoon lemon juice (or fresh lemon, sliced thin)
- 1 tablespoon parsley flakes, dried (or fresh, chopped)
- lemon zest (optional)
- aluminum foil (10x12 inches square)
Directions
- Wash hands with soap and water.
- Preheat oven to 450 °F. Separate and place fish fillets in center of each tin foil square.
- Combine vegetables and diced onion in bowl and mix.
- Spoon vegetables around fillets.
- Sprinkle with lemon juice, top with lemon slices or add lemon zest.
- Top with parsley or other herbs if desired.
- Fold ends of tin foil together to form leak-proof seal.
- Bake for 20 minutes.
- Serve.
- Refrigerate leftovers.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 142.19 |
| Total Fat | 0.4 g |
| Saturated Fat | 0.09 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 48.82 mg |
| Carbohydrates | 15.5 g |
| Dietary Fiber | 4.71 g |
| Total Sugars | 4.44 g |
| Added Sugars included | 0 g |
| Protein | 19.44 g |
| Calcium | 49 mg |
| Potassium | 515 mg |
| Sodium | 142.41 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 53 mg |
| Phosphorus | 223 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 193 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 27 mcg |
| Folate | 24 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 24 mg |
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Source
Recipe by: Simply Good Eating Recipe Cards, Vol. 1, 2000 — University of Minnesota Cooperative Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-fish-and-vegetables. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.