U.S. flag

An official website of the United States government

Tasty Fish and Veggie Packets

Tasty Fish and Veggie Packets

48 Ratings
48 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 ounces each, can also use tilapia, sole, hake, flounder, or other white fish)
  • salt (to taste, optional)
  • pepper (to taste, optional)
  • 1/4 red onion (chopped)
  • 1 carrot (chopped)
  • 1 red pepper (chopped)
  • 1 celery stalk (chopped)
  • 1 clove garlic (minced)
  • 2 tablespoons parsley (chopped)
  • thyme (fresh sprigs, optional)
  • basil (chopped, optional)
  • ginger (minced, optional)
  • 2 teaspoons olive oil (or oil of your choice, divided)
  • 4 teaspoons lemon juice (divided)

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 °F.
  3. Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.
  4. Put each fish fillet on the foil or parchment paper and season with salt and pepper.
  5. Top fish with your choice of vegetables and seasonings.
  6. Drizzle each packet with 1/2 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 °F, about 10 to 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:

USDA Food and Nutrition Information Center

Nutrition Information

Serving Size: 1/4 of recipe (195g)
Nutrients Amount
Total Calories 133
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 47 mg
Sodium 88 mg
Carbohydrates 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 1 mcg
Calcium 29 mg
Iron 1 mg
Potassium 376 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 133
Total Fat 3 g
Saturated Fat 0 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 5 g
Dietary Fiber 1 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 29 mg
Potassium 376 mg
Sodium 88 mg
Copper 54 mcg
Iron 1 mg
Magnesium 45 mg
Phosphorus 139 mg
Selenium 33 mcg
Zinc 1 mg
Vitamins
Vitamin A 196 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.9 mg
Vitamin C 45 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 39 mcg
Folate 32 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 3 mg
Choline 77 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 1/2 cups
Protein Foods 3 ounces

Write a review

Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
logo for the Dietary Guidelines for Americans

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