Baked Fish and Vegetable Packets

This dish is an excellent source of lean protein and heart-healthy omega-3 fatty acids, cooked gently in its own juices with nutrient-rich vegetables.

Ingredients

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

• 4 cod fillets (4 ounces each) · 281 kcal in the whole recipe
• salt to taste (optional)
• black pepper to taste (optional)
• 1/4 onion, chopped · 15 kcal in the whole recipe
• 1 carrot, chopped · 23 kcal in the whole recipe
• 1 red bell pepper, sliced · 29 kcal in the whole recipe
• 1 celery stalk, chopped · 5 kcal in the whole recipe
• 1 clove garlic, minced · 4 kcal in the whole recipe
• 2 tablespoons fresh parsley, chopped · 2 kcal in the whole recipe
• fresh thyme and basil, chopped (optional)
• 2 teaspoons olive oil · 76 kcal in the whole recipe
• 4 teaspoons lemon juice · 4 kcal in the whole recipe

Method

1. Preheat your oven to 400°F (200°C). Cut four large rectangles of parchment paper or aluminum foil, fold them in half to crease, and then unfold.

   

2. Place one fish fillet on one side of each parchment sheet, and season lightly with salt and pepper.

   

3. Evenly distribute the chopped onion, carrot, red pepper, celery, garlic, and parsley over the fish fillets.

   

4. Drizzle each portion with 1/2 teaspoon of olive oil and 1 teaspoon of lemon juice, adding optional fresh herbs if desired.

   

5. Fold the paper over the fish and tightly crimp the edges in small folds to seal the packets completely, then transfer them to a baking sheet.

   

6. Bake for 10 to 12 minutes, or until the fish is cooked through and flakes easily, then serve hot directly from the packets.

   

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