mpk-default-1000
  • Prep Time:15 minutes

  • Cook Time: 12 minutes

  • Serving Size:

  • Serves: 4 servings

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

USDA Food and Nutrition Information Center

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.