Ingredients
4 cod fillets (4 ounces each
can also use tilapia
sole
hake
flounder
or other white fish)
1/4 red onion (or scallions)
1 carrot
1 red pepper
1 celery stalk
zucchini (optional)
Roma tomatoes (optional)
1/2 fennel bulb
1 clove garlic
2 tablespoons parsley (chopped)
thyme (fresh sprins
optional)
basil (chopped
optional)
ginger (minced
optional)
2 teaspoons olive oil
4 teaspoons lemon juice
salt (to taste
optional)
pepper (to taste
optional)
Steps
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 in a large square of 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 Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 142 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Cholesterol | 47 mg |
| Sodium | 104 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 2 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 21 g |
| Vitamin D | 1 mcg |
| Calcium | 43 mg |
| Iron | 1 mg |
| Potassium | 497 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Tasty Fish and Veggie Packets. Recipe source: USDA Food and Nutrition Information Center. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.