To make Baked Fish and Vegetables, lay the fish on a bed of thinly sliced or chopped vegetables such as onions, spinach, mushrooms, zucchini, tomatoes or parsley. Top the fish with any seasonings that appeal to you. The fish will not stick to your baking dish and it will taste delicious.
4 frozen white fish fillets or cod or perch (total of 16-20 oz.)
16 ounces frozen mixed vegetables
1 small diced onion
1 teaspoon lemon juice or fresh lemon, sliced thin
1 tablespoon parsley flakes - dried or fresh chopped
4 10 x 12-inch tin foil squares
Preheat oven to 450 degrees. Separate and place fish fillets in center of each tin foil square.
Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.
Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal.
Bake for 10 minutes. Serve. Refrigerate leftovers.
Recipe makes 4 servings.
Serving size: 4 oz. fish and 1/2 cup vegetables
Calories: 350; Total Fat: 12g; Saturated Fat: 2g; Cholesterol: 120mg; Sodium: 260mg; Protein: 41g
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