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Tasty Fish and Veggie Packets

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Tasty Fish and Veggie Packets
En Español

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  • Makes: 4 servings
  • Prep Time: 15 minutes
  • Cook Time: 12 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 (1/2 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. 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.

Notes

For a video demonstration of the preparation of this recipe, see: www.nutrition.gov/kidscook.

Learn more about:

Source: Food and Nutrition Information Center

Nutrition Information

Serving Size: 1/4 of recipe (195g)
Nutrients Amount
Total Calories 124
Total Fat 3 g
Saturated Fat 0 g
Cholesterol 49 mg
Sodium 352 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 1 mcg
Calcium 38 mg
Iron 1 mg
Potassium 521 mg
N/A - data is not available
Nutrients Amount
Total Calories 124
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 36 mg
Omega 3 - DHA 102 mg
Cholesterol 49 mg
Carbohydrates 7 g
Dietary Fiber 2 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 38 mg
Potassium 521 mg
Sodium 352 mg
Copper 62 mcg
Iron 1 mg
Magnesium 34 mg
Phosphorus 331 mg
Selenium 25 mcg
Zinc 1 mg
Vitamins
Vitamin A 199 mcg RAE
Vitamin B6 0 mg
Vitamin B12 2 mcg
Vitamin C 48 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 56 mcg
Folate 38 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 77 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

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

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