Tasty Fish and Veggie Packets

Ingredients

• 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish)
• salt (to taste, optional)
• pepper (to taste, optional)
• ¼ onion (chopped)
• 1 carrot (chopped)
• 1 red pepper (sliced)
• 1 celery stalk (chopped)
• 1 clove garlic (minced)
• 2 tbsp parsley (chopped)
• thyme (fresh sprigs, optional)
• basil (chopped, optional)
• ginger (minced, optional)
• 2 tsp olive oil (or oil of your choice, divided)
• 4 tsp lemon juice (divided)

Method

1. Preheat oven to 400 °F.
2. Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.
3. Put each fish fillet on the foil or parchment paper and season with salt and pepper.
4. Top fish with your choice of vegetables and seasonings.
5. Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
6. Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.
7. Using a spatula, transfer the packets to a baking sheet. Bake until the fish is cooked to an internal temperature of 145 °F, about 10 to 12 minutes, depending the thickness of the fish.

See a video demonstration of the preparation of this recipe on Youtube. Optional ingredients are not included in the nutrient or cost analysis. Learn more about: Onions Carrots Bell Peppers Celery Zucchini Tomatoes Garlic Herbs Ginger Lemons