Fish with Veggies in a Packet

By Barbara Day, M.S., R.D., C.N.

Here’s an easy recipe that requires very little clean-up. Plus the whole meal is in the packet.

Nutritional Information Per Serving:  284 calories,  28 grams protein, 3 grams of fat,  36 grams of CHO, 5 grams dietary fiber,  475 mg sodium.

Preparation Time: 15 minutes  Cook Time: 30 minutes

Serves:  4

Ingredients

  • Cooking Spray
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon salt
  • ½ teaspoon dried dillweed
  • 4 small baking potatoes, sliced thin
  • 1 cups thinly sliced onions (about 2 medium)
  • 2 cups thinly sliced zucchini
  • 1 cup of thinly sliced carrot (about 2 medium)
  • 4 (4-ounce) halibut fillets (or any other firm white fish) 

Instructions

Coat one side of 4 (18-inch) squares of heavy-duty aluminum with cooking spray.  Combine lemon pepper, salt, and dillweed mixing well. Arrange ¼ of the sliced potatoes in center of each foil. Sprinkle potatoes with 1/8 of seasoning in each packet. Place ¼ of the onions & zucchini on top of the potatoes. Sprinkle with 1/8 of the seasoning. Add ¼ of the carrots & sprinkle with rest of the seasoning.  Place fish over all the vegetables. Crimp edges to seal the wrap. Put each foil packet on a baking sheet. Bake at 450 degrees for 30 to 35 minutes or until the fish flakes when tested with a fork. Clean up made easy!

Shopping List

  • Cooking Spray
  • 1 teaspoon lemon pepper seasoning
  • ½ teaspoon salt
  • ½ teaspoon dried dillweed
  • 4 small baking potatoes, sliced thin
  • 1 cups thinly sliced onions (about 2 medium)
  • 2 cups thinly sliced zucchini
  • 1 cup of thinly sliced carrot (about 2 medium)
  • 4 (4-ounce) halibut fillets (or any other firm white fish)

 Image from: www.mealplanningmoms.com

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

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