Fish & Vegetable Packets

Name: Fish & Vegetable Packets
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings.
Ingredients: 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

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

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

Directions

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 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.

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.

Originally published as Fish in Parchment in Simple & Delicious February/March 2014

Reviews

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_FOOTSIE

Nov 15, 2015

I made this for supper last night and was pleasantly surprised. I usually prefer my fish grilled or fried so I wasn't expecting much from steamed fish but it had a light lemon flavor and perfect texture. Clean up was virtually non-existent, a plus for those nights I have to work. I will make this again.