How many calories are in Tasty Fish and Veggie Packets?

One serving has 133 kcal. The recipe makes 4 servings (1/4 of recipe (195g) each).

How much protein is in Tasty Fish and Veggie Packets?

20 g of protein per serving, with 5 g of carbohydrates and 3 g of fat.

What do I need to make Tasty Fish and Veggie Packets?

14 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) and 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)

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 per serving

20 gprotein

5 gcarbohydrates

3 gfat

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

Prep: 15 min · Cook: 12 min

Ingredients

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

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	133 kcal
Total fat	3 g	4%
Saturated fat	0 g	0%
Cholesterol	47 mg	16%
Sodium	88 mg	4%
Total carbohydrates	5 g	2%
Dietary fiber	1 g	4%
Total sugars	3 g
Added sugars	0 g	0%
Protein	20 g	40%
Vitamin D	1 µg	5%
Calcium	29 mg	2%
Iron	1 mg	6%
Potassium	376 mg	8%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Protein Foods: 3 ounces

Directions

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.

Notes

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

Source

USDA Food and Nutrition Information Center

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/tasty-fish-and-veggie-packets, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.