Tasty Fish and Veggie Packets

Full of flavor, this easy fish recipe will quickly become a favorite. Make this different each time by adding in whatever vegetables you have at home. Serve over brown rice or quinoa.

Makes

4 servings

Ingredients

• 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish)
• salt (to taste, optional)
• pepper (to taste, optional)
• 1/4 onion (chopped)
• 1 carrot (chopped)
• 1 red pepper (sliced)
• 1 celery stalk (chopped)
• 1 clove garlic (minced)
• 2 tablespoons parsley (chopped)
• thyme (fresh sprigs, optional)
• basil (chopped, optional)
• ginger (minced, optional)
• 2 teaspoons olive oil (or oil of your choice, divided)
• 4 teaspoons lemon juice (divided)

Directions

1. Wash hands with soap and water.
2. Preheat oven to 400 °F.
3. Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.
4. Put each fish fillet on the foil or parchment paper and season with salt and pepper.
5. Top fish with your choice of vegetables and seasonings.
6. Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
7. 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.
8. Using a spatula, transfer the packets to a baking sheet. Bake until the fish is cooked to an internal temperature of 145 °F, about 10 to 12 minutes, depending the thickness of the fish.

Notes

See a video demonstration of the preparation of this recipe on Youtube . Optional ingredients are not included in the nutrient or cost analysis. Learn more about: Onions Carrots Bell Peppers Celery Zucchini Tomatoes Garlic Herbs Ginger Lemons