Cod with Herbed Vegetables in Foil Recipe

Looking for an easy Cod with Herbed Vegetables in foil recipe? Learn how to make Cod with Herbed Vegetables in foil using healthy ingredients.


Submitted by lthompson123

Makes 1 serving



Quick and Easy fish and vegetable packets.

Recipe Ingredients for Cod with Herbed Vegetables in foil

120 g zucchini, cut into thin half moons
99 g fennel bulb, thinly sliced
1 clove garlic, minced
17 g red onion, thinly sliced
2 T fresh basil, chopped
1 T fresh thyme, chopped
1 oz dry white wine
1 salt
1 ground black pepper
132 g skinless cod fillet
2 tsp olive oil

Recipe Directions for Cod with Herbed Vegetables in foil

  1. Adjust oven rack to the lowest position and pre-heat oven to 450 degrees.

  2. Combine zucchini, fennel, garlic, onions, basil, thyme, wine, pinch of salt and a few grinds of black pepper in a bowl.

  3. Lay out a piece of 12-14 inch long foil. Place cod on the lower half of the foil. Top with the vegetable mixture and olive oil. Fold foil over fish and vegetables and crimp the edges to form a packet.

  4. Place packet on a rimmed baking and cook until vegetables are tender and fish is cooked through, 15 to 20 minutes.

  5. Transfer packet to a plae and carefully open, being careful to avoid the steam. Enjoy.

Categories

Seafood, Main Dish

Nutrition Facts
Serving Size 416.8g
Amount Per Serving
Calories
282
Calories from Fat
94
% Daily Value*
Total Fat
10.5g
16%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
49mg
16%
Sodium
317mg
13%
Potassium
1327mg
38%
Total Carbohydrates
16.6g
6%
Dietary Fiber
5.8g
23%
Sugars
3.2g
Protein
27.0g
Vitamin A 16% Vitamin C 67%
Calcium 15% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in iron
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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