Tasty Fish and Veggie Packets

(6 votes)
Prep time: 15 minutes
Cook time: 12 minutes
Makes: 4 servings
Total Cost: $8.13
Serving Cost: $2.03


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 clove garlic
2 tablespoons parsley (chopped)
  thyme (fresh springs, optional)
  basil (chopped, optional)
  ginger (minced, optional)
2 teaspoons olive oil
4 teaspoons lemon juice
1/8 teaspoon salt (to taste, optional)
1/8 teaspoon pepper (to taste, optional)


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.



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


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