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Baked Fish and Vegetables

Frozen fish is a good option when you need a quick meal. Wrap it up in some foil with vegetables and bake!

  • 40 minutes
  • 4 Servings
  • $6.00 - $8.99

Ingredients

  • 4 white fish fillets
  • 2 cups frozen mixed vegetables
  • 1 small onion
  • 1 teaspoon lemon juice
  • 1 tablespoon parsley flakes, dried
  • lemon zest
  • aluminum foil

Steps

1

Wash hands with soap and water.

2

Preheat oven to 450 °F.

3

Separate and place fish fillets in center of each tin foil square.

4

Combine vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.

5

Sprinkle with lemon juice, top with lemon slices or add lemon zest.

6

Top with parsley or other herbs if desired.

7

Fold ends of tin foil together to form leak-proof seal.

8

Bake for 20 minutes. Serve.

9

Refrigerate leftovers.

Ingredients

Serving Size: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe (306g)

NutrientsAmount
Total Calories145
Total Fat1 g
Saturated Fat0 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA36 mg
Omega 3 - DHA102 mg
Cholesterol49 mg
Carbohydrates15 g
Dietary Fiber5 g
Total Sugars4 g
Added Sugars included0 g
Protein19 g
Minerals
Calcium42 mg
Potassium454 mg
Sodium355 mg
Copper110 mcg
Iron1 mg
Magnesium45 mg
Phosphorus353 mg
Selenium25 mcg
Zinc1 mg
Vitamins
Vitamin A196 mcg RAE
Vitamin B60.2 mg
Vitamin B122 mg
Vitamin C6 mg
Vitamin D1 mcg
Vitamin E1 mg
Vitamin K27 mcg
Folate30 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin2 mg
Choline93 mg

Source:

  • Simply Good Eating Recipe Cards, Vol. 1, 2000
  • University of Minnesota Cooperative Extension Service