Foil-Roasted Cod with Herbed Vegetables Recipe

Looking for an easy Foil-Roasted Cod with Herbed Vegetables recipe? Learn how to make Foil-Roasted Cod with Herbed Vegetables using healthy ingredients.


Submitted by whymus

Makes 4 servings



This recipe is not only quick but also cleans up fast; the foil pouch used for roasting is simply thrown away.

Recipe Ingredients for Foil-Roasted Cod with Herbed Vegetables

1 medium zucchini, halved lengthwise and cut into thin half moons
1 fennel bulb, trimmed, halved, cored, and sliced thin
2 garlic cloves, minced
6 scallions, sliced thin
1/4 cup chopped fresh basil
1 teaspoon dried thyme
1/4 cup dry white wine or dry white vermouth
2 pounds cod (4 boneless, skinless cod fillets)
4 tablespoons unsalted butter
1 pinch of salt
1 pinch of ground black pepper

Recipe Directions for Foil-Roasted Cod with Herbed Vegetables

  1. Adjust oven rack to lowest position and heat oven to 450 degrees. Combine zucchini, fennel, garlic, scallions, basil, thyme, wine, 1/4 teaspoon salt, and 1/8 teaspoon pepper in large bowl.

  2. Lay four 14-inch-long pieces of foil on work surface. Place 1 fillet on lower half of each piece of foil and season with salt and pepper. Top each fillet with one-quarter of vegetable mixture and 1 tablespoon butter. Fold foil over fish and vegetables and crimp edges together to form 4 packets.

  3. Arrange packets in single layer on rimmed baking sheet and cook until vegetables are tender and fish is just cooked through, 15 to 20 minutes. Transfer packets to individual plates and carefully cut open with scissors, being careful to avoid steam. Serve.

Categories

Main Dish

Nutrition Facts
Serving Size 390.3g
Amount Per Serving
Calories
388
Calories from Fat
123
% Daily Value*
Total Fat
13.7g
21%
Saturated Fat
6.1g
30%
Trans Fat
0.0g
Cholesterol
155mg
52%
Sodium
338mg
14%
Potassium
1022mg
29%
Total Carbohydrates
8.8g
3%
Dietary Fiber
3.1g
12%
Sugars
1.6g
Protein
53.8g
Vitamin A 20% Vitamin C 38%
Calcium 10% Iron 14%
* 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
C+
  Good points
  • Low in sugar
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
  • Contains alcohol
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