Wie viele Kalorien hat Tasty Fish and Veggie Packets?

Eine Portion hat 133 kcal. Das Rezept ergibt 4 Portionen (je 1/4 of recipe (195g)).

Wie viel Protein hat Tasty Fish and Veggie Packets?

20 g Protein pro Portion, mit 5 g Kohlenhydraten und 3 g Fett.

Was brauche ich für Tasty Fish and Veggie Packets?

14 Zutaten: 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish), salt (to taste, optional), pepper (to taste, optional), 1/4 onion (chopped), 1 carrot (chopped) und 1 red pepper (sliced) ….

Tasty Fish and Veggie Packets

Name: Tasty Fish and Veggie Packets
Prep time: 15 min
Cook time: 12 min
Total time: 27 min
Yield: 4 servings
Ingredients: 4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish); salt (to taste, optional); pepper (to taste, optional); 1/4 onion (chopped); 1 carrot (chopped); 1 red pepper (sliced); 1 celery stalk (chopped); 1 clove garlic (minced); 2 tablespoons parsley (chopped); thyme (fresh sprigs, optional); basil (chopped, optional); ginger (minced, optional); 2 teaspoons olive oil (or oil of your choice, divided); 4 teaspoons lemon juice (divided)

Dieses Rezept ist auf Englisch. Nährwerte und Fragen sind übersetzt.

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 .

133kcal pro Portion

20 gProtein

5 gKohlenhydrate

3 gFett

4Portionen (1/4 of recipe (195g))

Vorbereitung: 15 Min. · Garzeit: 12 Min.

Zutaten

4 cod fillets (4 ounces each, can also use tilapia, sole, hake, flounder, or other white fish) Nährwerte
salt (to taste, optional) Nährwerte
pepper (to taste, optional) Nährwerte
1/4 onion (chopped) Nährwerte
1 carrot (chopped) Nährwerte
1 red pepper (sliced) Nährwerte
1 celery stalk (chopped) Nährwerte
1 clove garlic (minced) Nährwerte
2 tablespoons parsley (chopped) Nährwerte
thyme (fresh sprigs, optional) Nährwerte
basil (chopped, optional) Nährwerte
ginger (minced, optional) Nährwerte
2 teaspoons olive oil (or oil of your choice, divided) Nährwerte
4 teaspoons lemon juice (divided) Nährwerte

Links zu „Nährwerte“ führen zum passendsten allgemeinen Lebensmittel auf FoodFactly, pro 100 g.

Nährwerte pro Portion

Nährstoff	Pro Portion	% DV
Kalorien	133 kcal
Fett gesamt	3 g	4 %
Gesättigte Fettsäuren	0 g	0 %
Cholesterin	47 mg	16 %
Natrium	88 mg	4 %
Kohlenhydrate gesamt	5 g	2 %
Ballaststoffe	1 g	4 %
Zucker gesamt	3 g
Zugesetzter Zucker	0 g	0 %
Protein	20 g	40 %
Vitamin D	1 µg	5 %
Calcium	29 mg	2 %
Eisen	1 mg	6 %
Kalium	376 mg	8 %

Nährwertanalyse pro Portion, wie von der USDA mit dem Rezept veröffentlicht. % TW: Prozent des FDA-Tageswerts für Erwachsene.

MyPlate-Lebensmittelgruppen pro Portion

Protein Foods: 3 ounces

Zubereitung

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.

Hinweise

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

Quelle

USDA Food and Nutrition Information Center

Veröffentlicht in USDA MyPlate Kitchen (www.myplate.gov/recipes/tasty-fish-and-veggie-packets, von der USDA im Januar 2026 eingestellt; archivierte Kopie). Ein Werk der US-Bundesregierung, gemeinfrei.

Allgemeine Ernährungsinformationen, keine medizinische Beratung.