Foil-Baked Fish with Mixed Vegetables

This dish is an excellent source of lean protein and fiber-rich vegetables, baked in foil to lock in moisture and nutrients without needing added fats.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 white fish fillets (such as cod or perch, 4 oz each) · 214 kcal in the whole recipe
• 2 cups frozen mixed vegetables · 324 kcal in the whole recipe
• 1 small onion, diced · 29 kcal in the whole recipe
• 1 teaspoon lemon juice · 1 kcal in the whole recipe
• 1 tablespoon dried parsley flakes

Method

1. Preheat your oven to 450°F (230°C). Cut four 10x12-inch sheets of aluminum foil and place one fish fillet in the center of each sheet.

   

2. In a bowl, mix the frozen vegetables and diced onion together, then spoon the mixture evenly around each fish fillet.

   

3. Drizzle the fish with lemon juice and sprinkle with dried parsley.

   

4. Fold the edges of the foil tightly together to create sealed, leak-proof packets, and place them on a baking sheet.

   

5. Bake for 20 minutes until the fish flakes easily with a fork. Carefully open the packets to avoid hot steam and serve.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.