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Baked Cod and Veggie Packets

by Jessica Cox, RD

Servings: 1 (1 packet Per Serving)
Nutrition Facts
Serving Size 1 packet
    
Amount per serving
Calories 261
% Daily Value*
Total Fat 12g 
 Saturated Fat 2g 
Cholesterol 54mg 
Sodium 374mg 
Total Carbohydrate 15g 
 Dietary Fiber 2g 
Protein 25g 
 

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

These fish and vegetable packets are colorful and flavorful (thanks to a mix of fresh veggies and herbs), rich in heart-healthy omega-3 fatty acids (thanks to the cod), and low in calories. Plus, by baking everything in foil packets, cleanup is easy.

Ingredients

 

3 tablespoons olive oil, divided
2 tablespoons chopped fresh basil
2 cloves garlic, minced
1/2 teaspoon salt, divided
1/2 teaspoon pepper, divided
2 cups grape or cherry tomatoes, halved
1 1/2 cups fresh or frozen (thawed) corn kernels
1/2 cup chopped green onions
1 small zucchini, halved and thinly sliced
4 (5-ounce) cod fillets

 

Directions

 

  1. Preheat oven to 400°F.
  2. Arrange 4 (16x12-inch) sheets of aluminum foil on a work surface.
  3. Combine 2 tablespoons olive oil, basil, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl. Add tomatoes, corn, green onions and zucchini; toss well.
  4. Divide vegetable mixture evenly among sheets of foil; top each with one cod fillet.
  5. Drizzle evenly with remaining 1 tablespoon oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
  6. Seal foil packets tightly, and place on a large baking sheet.
  7. Bake 18 to 22 minutes or until fish flakes with a fork.

 

Cooking Tip

Check for doneness after 18 minutes. Carefully open packets; fish is done when it flakes with a fork.
Rate this article:  Average 5 out of 5

About the author:

Jessica C Cox RD

Jessica Cox, RD

is a registered dietitian and chef with a passion for teaching people to eat healthy for a happy and delicious life. She is the culinary nutritionist at eMeals, a meal planning service that helps families across America enjoy healthy meals together. She regularly contributes original recipes and food and nutrition content to various publications.

Topics


Themes


Themes

  • Cook healthy

    Involve your child in the cutting, mixing and preparation of all meals. Even a snack can be healthy.

  • Eat right

    Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day's experiences with one another.

  • Shop smart

    To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.


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