Herbed Fish And Vegetables
Herbed fish and vegetable packets offer a healthy, flavorful meal with tender fish, colorful vegetables, and fragrant herbs, perfect for quick weeknight dinners or outdoor grilling.
Ingredients
- 2 sheets heavy duty aluminum foil ⓘ
- 2 fish fillets (4 to 6 oz. each), thawed ⓘ
- 2 tbsp. sliced green onions ⓘ
- 1 pkg. frozen broccoli, carrots, and cauliflower (16 oz.) ⓘ
- 1/2 tsp. dried thyme ⓘ
- 1/2 tsp. dried marjoram ⓘ
- 1/2 tsp. salt
- 1/4 tsp. pepper ⓘ
- 1 tbsp. butter or margarine, cut in pieces ⓘ
- Lemon juice ⓘ
Instructions
- Preheat oven to 450 degrees or grill to medium-high.
- Spray two sheets of heavy-duty aluminum foil with nonstick cooking spray.
- Place one fish fillet on the center of each sheet of foil.
- Top each fillet with sliced green onions.
- Arrange frozen broccoli, carrots, and cauliflower around the fish on each sheet.
- Sprinkle the fish with dried thyme, dried marjoram, salt, and pepper.
- Top each fillet with pieces of butter or margarine.
- Bring up the sides of each foil sheet to form a packet.
- Double fold the top and ends to seal the packets, leaving room for heat circulation inside.
- Bake the packets on a cookie sheet in the oven for 18-20 minutes or grill covered for 10-12 minutes.
- Remove from heat and drizzle with lemon juice before serving.
Tips & Substitutions
For a flavorful twist, consider adding fresh herbs like parsley or dill to enhance the dish. If you don't have frozen mixed vegetables, fresh options like asparagus or zucchini can work well. Adjust the cooking time based on the thickness of your fish fillets; thinner pieces may require less time. This recipe is also a great way to use up leftover vegetables from other meals.
Serving Suggestions
Serve the herbed fish and vegetables with a side of quinoa or brown rice for a complete meal. A light salad with a citrus vinaigrette pairs wonderfully, enhancing the freshness of the dish. For a heartier option, try serving alongside roasted potatoes or a slice of crusty bread. This dish also complements perfectly with **Quick Grilled Scallops** for a seafood feast.
Storage & Reheating
Store any leftover herbed fish and vegetables in an airtight container in the refrigerator for up to 2 days. To reheat, place the packets in a preheated oven at 350°F for about 10-15 minutes or until heated through. Alternatively, you can microwave them on a microwave-safe plate, covering with a damp paper towel, for 2-3 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Fish And Vegetables contains roughly 377 calories, with 14g protein, 68g carbohydrates, and 15g fat. It is an excellent source of iron (222% of the Daily Value), calcium (154% of the Daily Value), and dietary fiber (148% of the Daily Value). Note that it is relatively high in sodium, at 1126mg per serving (49% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of fish for this recipe?
Yes, you can substitute the fish fillets with other types such as tilapia, cod, or even salmon. Just ensure the cooking time is adjusted according to the thickness and type of fish used, as each may vary in cooking time.
Is it possible to make this recipe in advance?
Absolutely! You can prepare the foil packets ahead of time and store them in the refrigerator for up to 24 hours before cooking. Just ensure they are sealed tightly to preserve freshness and flavor.
Can I grill the packets instead of baking them?
Yes, grilling is a great option! Preheat your grill to medium-high and follow the same instructions for sealing the packets. Grill them covered for about 10-12 minutes, or until the fish is cooked through and flakes easily.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).