• Affordable fish recipes: Baked Fish & Vegetables from ONIE

Baked Fish & Vegetables

Time: 30 minutes
Servings: 4
This delicious oven-baked fish recipe can be prepared in 30 minutes or less.
Rating:

Ingredients

  • 1 cup instant brown rice
  • Non-stick cooking spray
  • 4 (4 oz) Cod fillets
  • 1 (16 oz) bag frozen mixed vegetables
  • 1 yellow onion, diced
  • 1/2 tsp garlic powder
  • 1/4 cup lemon juice           
  • 2 Tbsp fresh parsley, chopped

Preparation

  1. Prepare rice according to package directions. Set aside.
  2. Preheat oven to 450°F.
  3. Tear four large squares of foil. Lightly coast with cooking spray & place one fillet in the center of each square.
  4. In a large bowl, add frozen vegetables, onions, garlic powder & lemon juice. Mix well. Spoon vegetable mix over fish & top with parsley.
  5. Fold foil up to make leak proof packets & place on a baking sheet. Bake 15-20 minutes, or until fish flakes with a fork.

Tips

Don't like cod, or want to switch it up? Try using tilapia!

Nutrition Facts

4 servings per recipe
Serving size (320g)
Amount per serving
Calories
370
% Daily Value*
Total Fat 3g 4%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 50mg 17%
Sodium 120mg
5%
Total Carbohydrate 56g 20%
    Dietary Fiber 2g 7%
    Total Sugars 2g  
Includes 0g Added Sugars
0%
Protein 28g  
Vitamin D 1mcg 6%
Calcium 72mg 6%
Iron 3mg 15%
Potassium 907mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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