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Fish & Vegetable Packets

 Fish & Vegetable Packets
This traditional cooking technique imparts flavor into every bite of your meal, and it requires very little clean-up. I like to serve fish still wrapped in parchment for each person to open.
4 ServingsPrep/Total Time: 25 min.


  • 1-1/2 cups julienned carrots
  • 1-1/2 cups fresh snow peas
  • 2 green onions, cut into 2-inch pieces
  • 4 cod fillets (6 ounces each)
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon pepper
  • 4 teaspoons butter


  • Preheat oven to 450°. In a small bowl, combine carrots, snow peas
  • and green onions. Cut parchment paper or heavy-duty foil into four
  • 18x12-in. pieces; place a fish fillet off center on each. Drizzle
  • with lemon juice and top with carrot mixture. Sprinkle with
  • seasonings; dot with butter.
  • Fold parchment paper over fish. Bring edges of paper together on all
  • sides and crimp to seal, forming a packet. Repeat for remaining
  • packets. Place on baking sheets.
  • Bake 10-15 minutes or until fish just begins to flake easily with a
  • fork. Open packets carefully to allow steam to escape. Yield: 4
  • servings.

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Fish & Vegetable Packets (continued)

Nutritional Facts: 1 serving equals 206 calories, 5 g fat (3 g saturated fat), 75 mg cholesterol, 301 mg sodium, 10 g carbohydrate, 3 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
Wine: Light-Bodied White Wine: Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.