Taste of Home
Fish & Vegetable Packets
TOTAL TIME: Prep/Total Time: 25 min.
YIELD: 4 servings.
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 or foil for each person to open. —Jill Anderson, Sleepy Eye, Minnesota
Ingredients
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1-1/2 cups julienned carrots
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1-1/2 cups fresh snow peas
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2 green onions, cut into 2-inch pieces
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4 cod fillets (6 ounces each)
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2 teaspoons lemon juice
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1/4 teaspoon salt
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1/4 teaspoon dried thyme
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1/4 teaspoon crushed red pepper flakes
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1/4 teaspoon pepper
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4 teaspoons butter
Directions
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1.
Preheat oven to 450°. In a small bowl, combine carrots, snow peas and green onions. Cut parchment 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.
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2.
Fold parchment over fish. Bring edges of paper together on all sides and crimp to seal, forming packets. Place on baking sheets.
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3.
Bake 10-15 minutes or until fish just begins to flake easily with a fork. Open packets carefully to allow steam to escape.
Nutrition Facts
1 serving: 190 calories, 5g fat (3g saturated fat), 75mg cholesterol, 303mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
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