Baked Fish and Vegetables

294 Ratings

Makes: 4 servings

Total Cost: $$$$

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 for only 10 minutes!

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)

Directions

1. Preheat oven to 450 degrees.
2. Separate and place fish fillets in center of each tin foil square.
3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
4. 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.
5. Bake for 10 minutes. Serve.
6. Refrigerate leftovers.

Notes

Learn more about:
- Onions
- Lemons

Source:

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

Nutrition Information

Serving Size: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)

Show Full Display Show Less

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

N/A - data is not available

Nutrients	Amount
Total Calories	145
Total Fat	1 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0 g
Omega 3 - EPA	36 mg
Omega 3 - DHA	102 mg
Cholesterol	49 mg
Carbohydrates	15 g
Dietary Fiber	5 g
Total Sugars	4 g
Added Sugars included	0 g
Protein	19 g
Minerals
Calcium	42 mg
Potassium	454 mg
Sodium	355 mg
Copper	110 mcg
Iron	1 mg
Magnesium	45 mg
Phosphorus	353 mg
Selenium	25 mcg
Zinc	1 mg
Vitamins
Vitamin A	196 mcg RAE
Vitamin B6	0.2 mg
Vitamin B12	2 mcg
Vitamin C	6 mg
Vitamin D	1 mcg
Vitamin E	1 mg
Vitamin K	27 mcg
Folate	30 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.2 mg
Niacin	2 mg
Choline	93 mg

Note: only nutrients that are available will show on this display

MyPlate Food Groups

	Vegetables	3/4 cups
	Protein Foods	3 ounces

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