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Strive for Wellness®

Baked Cod and Veggie Foil Packets

Recipe modified by Strive for Wellness®

Servings: 4 (Size: 1 packet)

Ingredients:

3 tablespoons olive oil, divided
2 tablespoons chopped fresh basil
2 cloves garlic, minced
½ teaspoon salt, divided (¼ teaspoon for step 3, ¼ teaspoon for step 5)
½ teaspoon pepper, divided (¼ teaspoon for step 3, ¼ teaspoon for step 5)
2 cups grape or cherry tomatoes, halved
1½ cups fresh or frozen (thawed) corn kernels
½ cup chopped green onions
1 small zucchini, halved and thinly sliced
4 (5-ounce) cod fillets

Directions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Cut aluminum foil into 4 sheets, 16x12 inches each, and set aside.
  3. Add 2 tablespoons olive oil, basil, garlic, ¼ teaspoon salt and ¼ teaspoon black pepper into a large bowl and give a quick stir to combine ingredients. Add vegetables to bowl and stir until vegetables are coated with olive oil mixture.
  4. Arrange foil sheets on a clean work area, divide vegetable mixture evenly across the 4 sheets of foil, and top each with a cod fillet.
  5. Sprinkle remaining 1 tablespoon olive oil,¼ teaspoon salt and ¼ teaspoon black pepper across the tops of each foil packet.
  6. Fold and tightly seal foil into packets, and place them onto a large baking sheet.
  7. Bake for 18 minutes. Packets are done when you are able to "flake" the fish with a fork. If not quite finished, bake for up to 5 more minutes, checking fish periodically.
  8. Once finished, serve the packets. Use caution when opening them as there will be steam trapped inside.

Nutrition Information

Nutrition Facts
4 servings
Serving size 1 packet
Amount per serving
Calories 261
% Daily Value
Total Fat 12g18%
Saturated Fat 2g10%
Cholesterol 54mg18%
Sodium 374mg16%
Total Carbohydrate 15g5%
Dietary Fiber 2g8%
Protein 25g 
  • 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.

Reference:
Cox, J. (2014, January 24). Baked Cod and Veggie Packets Recipe. Retrieved from: https://www.eatright.org/food/planning-and-prep/recipes/baked-cod-and-veggie-packets-recipe


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