Tasty Fish and Veggie Packets

5
Average: 5 (1 rating)
Nutrition Facts Label
Yield
4 servings
Prep time
15 minutes
Cooking time
12 minutes
Total time
27 minutes

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
1⁄2 zucchini (optional)
2 Roma tomatoes (optional)
1⁄2 fennel (1/2 bulb)
1 clovegarlic
2 tablespoonsparsley (chopped)
  thyme (fresh springs, optional)
  basil (chopped, optional)
  ginger (minced, optional)
2 teaspoonsolive oil
4 teaspoonslemon juice
1⁄8 teaspoonsalt (to taste, optional)
1⁄8 teaspoonpepper (to taste, optional)

Instructions

1. Preheat oven to 400 degrees F.

2. Cut four large rectangles of parchment paper or aluminum foil and fold in half; unfold.

3. Put each fish fillet in a large square of parchment paper and season with salt and pepper.

4. Top fish with your choice of vegetables and seasonings.

5. Drizzle each packet with ½ teaspoon oil and 1 teaspoon lemon juice.

6. 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.

7. 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.

Note: Optional ingredients are not included in the nutrient or cost analysis.

Cost

Per recipe: $8.13
Per serving: $2.03

Source

Food and Nutrition Information Center

Notes

For a video demonstration of the preparation of this recipe, see:
http://www.nutrition.gov/life-stages/children/kids-kitchen.

Find tips and resources for safe food handling and proper cooking temperature guidance.