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Baked Fish and Vegetables

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Baked Fish and Vegetables
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  • Makes: 4 servings
  • 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 cup 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

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.

Notes

Refrigerate leftovers.

Learn more about:

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)
Nutrients Amount
Calories 145
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 355 mg
Total Carbohydrate 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
Calories 145
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Total Carbohydrate 15 g
Dietary Fiber 5 g
Total Sugars 4 g
Added Sugars 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 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 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 93 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups
Protein Foods
2 3/4 ounces

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