Ingredients
4 4-ounce white fish fillets (frozen
or cod or perch)
2 cups mixed vegetables (frozen)
1 onion (small
diced)
1 teaspoon lemon juice (or fresh lemon
sliced thin)
1 tablespoon parsley flakes (dried or fresh chopped)
aluminum foil (10x12 inches square)
Steps
Wash hands with soap and water.
Preheat oven to 450 °F.
Separate and place fish fillets in center of each tin foil square.
Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal.
Bake for 10 minutes. Serve.
Refrigerate leftovers.
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 145 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Cholesterol | 49 mg |
| Sodium | 355 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 5 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 19 g |
| Vitamin D | 1 mcg |
| Calcium | 42 mg |
| Iron | 1 mg |
| Potassium | 454 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Baked Fish and Vegetables. Recipe source: Simply Good Eating Recipe Cards, Vol. 1, 2000 University of Minnesota Cooperative Extension Service. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.