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Baked Fish and Vegetables

Baked Fish and Vegetables in foil
Makes: 4 servings
Cook Time: 40 minutes

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

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

  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.

Notes

Learn more about:

Source:

Simply Good Eating Recipe Cards, Vol. 1, 2000
University of Minnesota Cooperative Extension Service

Nutrition Information

Serving Size: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)
Nutrients Amount
Total Calories 142
Total Fat 0 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 142 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 19 g
Vitamin D 0 mcg
Calcium 49 mg
Iron 1 mg
Potassium 515 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 142
Total Fat 0 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 49 mg
Carbohydrates 16 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 19 g
Minerals
Calcium 49 mg
Potassium 515 mg
Sodium 142 mg
Copper 0 mg
Iron 1 mg
Magnesium 53 mg
Phosphorus 223 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 193 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 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

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Protein Foods 3 ounces
Vegetables 3/4 cups

Write a review

It takes more that 10 minutes of baking time with frozen ingredients, more like 30 minutes... <br/>How does the 40 minute preparation time jive?
03/09/09
Also I use the Tilapia fish and come out so good I use this recipe for a buffet dinner for seventy people and they love the taste of the lemon over the fish and the combination with the vegetables
09/05/08
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