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Tasty Fish and Veggie Packets

Tasty Fish and Veggie Packets

47 Ratings
47 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$
Cook Time: 12 minutes
Preparation Time: 15 minutes

Full of flavor, this easy fish recipe will quickly become a favorite. Serve this fish and veggie dish over brown rice or quinoa.

Ingredients

  • 4 cod fillets (4 ounce 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 springs, optional)
  • basil (chopped, optional)
  • ginger (minced, optional)
  • 2 teaspoons olive oil
  • 4 teaspoons lemon juice
  • salt (to taste, optional)
  • pepper (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 degrees F.
  3. Cut four large rectangles of parchment paper or aluminum foil and fold in half; unfold.
  4. Put each fish fillet in a large square of parchment paper and season with salt and pepper.
  5. Top fish with your choice of vegetables and seasonings.
  6. Drizzle each packet with ½ 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 degrees F, about 10-12 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:

Food and Nutrition Information Center

Nutrition Information

Serving Size: 1/4 of recipe (195g)
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

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 142
Total Fat 3 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 3 mg
Omega 3 - DHA 133 mg
Cholesterol 47 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 21 g
Minerals
Calcium 43 mg
Potassium 497 mg
Sodium 104 mg
Copper 73 mcg
Iron 1 mg
Magnesium 50 mg
Phosphorus 153 mg
Selenium 33 mcg
Zinc 1 mg
Vitamins
Vitamin A 210 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.9 mg
Vitamin C 49 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 57 mcg
Folate 40 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 81 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 3/4 cups
Protein Foods 3 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025