Tasty Fish and Veggie Packets

Rating: 
(1 vote)
Prep time: 15 minutes
Cook time: 12 minutes
Makes: 4 servings
Total Cost: $8.13
Serving Cost: $2.03

Ingredients

4 units
cod fillets (4 ounce each, can also use tilapia, sole, hake, flounder, or other white fish)
1/4 unit
red onion (or scallions)
1 unit
carrot
1 unit
red pepper
1 unit
celery stalk
1/2 unit
zucchini (optional)
2 units
Roma tomatoes (optional)
1/2 unit
fennel (1/2 bulb)
1 clove
garlic
2 tablespoons
parsley (chopped)
unit
thyme (fresh springs, optional)
unit
basil (chopped, optional)
unit
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)

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.

English

Notes

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

Reviews

5
Find tips and resources for safe food handling and proper cooking temperature guidance.'