Tasty Fish and Veggie Packets
Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.
Full of flavor, this easy fish recipe will quickly become a favorite. Make this different each time by adding in whatever vegetables you have at home. Serve .
Forberedelse: 15 min · Tilberedning: 12 min
Ingredienser
- 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish) næringsindhold
- salt (to taste, optional) næringsindhold
- pepper (to taste, optional) næringsindhold
- 1/4 onion (chopped) næringsindhold
- 1 carrot (chopped) næringsindhold
- 1 red pepper (sliced) næringsindhold
- 1 celery stalk (chopped) næringsindhold
- 1 clove garlic (minced) næringsindhold
- 2 tablespoons parsley (chopped) næringsindhold
- thyme (fresh sprigs, optional) næringsindhold
- basil (chopped, optional) næringsindhold
- ginger (minced, optional) næringsindhold
- 2 teaspoons olive oil (or oil of your choice, divided) næringsindhold
- 4 teaspoons lemon juice (divided) næringsindhold
Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.
Næringsindhold pr. portion
| Næringsstof | Pr. portion | % DV |
|---|---|---|
| Kalorier | 133 kcal | |
| Fedt i alt | 3 g | 4 % |
| Mættet fedt | 0 g | 0 % |
| Kolesterol | 47 mg | 16 % |
| Natrium | 88 mg | 4 % |
| Kulhydrat i alt | 5 g | 2 % |
| Kostfibre | 1 g | 4 % |
| Sukkerarter i alt | 3 g | |
| Tilsat sukker | 0 g | 0 % |
| Protein | 20 g | 40 % |
| D-vitamin | 1 µg | 5 % |
| Calcium | 29 mg | 2 % |
| Jern | 1 mg | 6 % |
| Kalium | 376 mg | 8 % |
Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.
MyPlate-fødevaregrupper pr. portion
- Protein Foods: 3 ounces
Fremgangsmåde
- Wash hands with soap and water.
- Preheat oven to 400 °F.
- Cut four large rectangles of parchment paper or aluminum foil and fold in half to crease. Unfold.
- Put each fish fillet on the foil or parchment paper and season with salt and pepper.
- Top fish with your choice of vegetables and seasonings.
- Drizzle each packet with 1/2 teaspoon oil and 1 teaspoon lemon juice.
- Fold the parchment paper or foil in half and then crimp around the edges tightly in 1/4-inch folds to create a half moon shape.
- Using a spatula, transfer the packets to a baking sheet. Bake until the fish is cooked to an internal temperature of 145 °F, about 10 to 12 minutes, depending the thickness of the fish.
Noter
See a video demonstration of the preparation of this recipe on Youtube . Optional ingredients are not included in the nutrient or cost analysis. Learn more about: Onions Carrots Bell Peppers Celery Zucchini Tomatoes Garlic Herbs Ginger Lemons
Kilde
USDA Food and Nutrition Information Center
Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/tasty-fish-and-veggie-packets, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.
Generel ernæringsinformation, ikke medicinsk rådgivning.