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Tasty Fish and Veggie Packets

Photo of Tasty Fish and Veggie Packets
Makes: 4 servings
Cook Time: 12 minutes
Preparation Time: 15 minutes

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.

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

  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.

Notes

See a video demonstration of the preparation of this recipe on Youtube.

Optional ingredients are not included in the nutrient or cost analysis.

Learn more about:

Source:

USDA Food and Nutrition Information Center

Nutrition Information

Serving Size: 1/4 of recipe (195g)
Nutrients Amount
Total Calories 110
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 127 mg
Carbohydrates 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 31 mg
Iron 0 mg
Potassium 450 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 110
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 2 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 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 31 mg
Potassium 450 mg
Sodium 127 mg
Copper 0 mg
Iron 0 mg
Magnesium 36 mg
Phosphorus 182 mg
Selenium 0 mg
Zinc 0 mg
Vitamins
Vitamin A 167 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 55 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 38 mcg
Folate 16 mcg
Thiamin 0.0 mg
Riboflavin 0.0 mg
Niacin 0 mg
Choline 5 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 1/2 cups
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