Tasty Fish and Veggie Packets
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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 onion (chopped)
- 1 carrot (chopped)
- 1 red pepper (sliced)
- 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)
Instructions
- 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 on the foil or 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
| Calories | 133 |
|---|---|
| Protein | 20 g |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Cholesterol | 47 mg |
| Sodium | 88 mg |
| Carbohydrates | 5 g |
| Dietary Fiber | 1 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Food and Nutrition Information Center