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.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe (195g)
- Rating
- 3.04 of 5 (48 ratings)
Food groups
- Protein Foods: 3 ounces
- Vegetables: 1/2 cups
Ingredients
- 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish)
- salt (to taste, optional)
- pepper (to taste, optional)
- 1/4 onion (chopped)
- 1 carrot (chopped)
- 1 red pepper (sliced)
- 1 celery stalk (chopped)
- 1 clove garlic (minced)
- 2 tablespoons parsley (chopped)
- thyme (fresh sprigs, optional)
- basil (chopped, optional)
- ginger (minced, optional)
- 2 teaspoons olive oil (or oil of your choice, divided)
- 4 teaspoons lemon juice (divided)
Directions
- Wash hands with soap and water.
- Preheat oven to 400 °F. Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease.
- Unfold.
- Put each fish fillet on the foil or parchment paper and season with salt and pepper.
- Top fish with your choice of vegetables and seasonings.
- Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
- 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.
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 110.24 |
| Total Fat | 2.68 g |
| Saturated Fat | 0.43 g |
| Monounsaturated Fat | 2 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 | 5.16 g |
| Dietary Fiber | 1.16 g |
| Total Sugars | 2.63 g |
| Added Sugars included | 0 g |
| Protein | 17.04 g |
| Calcium | 31 mg |
| Potassium | 450 mg |
| Sodium | 127.37 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 36 mg |
| Phosphorus | 182 mg |
| Selenium | 0 mg |
| Zinc | 0 mg |
| Vitamin A | 167 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 55 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 38 mcg |
| Folate | 16 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 0 mg |
| Choline | 5 mg |
Notes
See a video demonstration of the preparation of this recipe on Youtube . Optional ingredients are not included in the nutrient or cost analysis.
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Source
Recipe by: USDA Food and Nutrition Information Center
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/tasty-fish-and-veggie-packets. Federal works are public domain in the United States.