Tasty Fish and Veggie Packets
From USDA MyPlate Kitchen. USDA Food and Nutrition Information Center
What goes in
- 16 ozcod fillets
- salt (optional)
- pepper (optional)
- ¼onion
- 1carrot
- 1red pepper
- 1celery stalk
- 1garlic
- 29.6 mlparsley
- 1thyme (optional)
- 14.8 mlbasil (optional)
- 4.9 mlginger (optional)
- 9.9 mlolive oil
- 19.7 mllemon juice
How to cook it
- Wash hands with soap and water.
- Preheat oven to 400 °F.
- Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.
- Put each fish fillet on the foil or parchment paper and season with salt and pepper.
- Top fish with your choice of vegetables and seasonings.
- Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
- 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.
- 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.
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