Baked Fish and Vegetables

Source: What's Cooking? USDA Mixing Bowl

Serving size: 4 oz. fish and 1/2 C. vegetables, 1/4 of recipe

Servings per recipe: 4 servings

Vegetables are a fiber rich addition to this protein dish helping you feel full and satisfied.

View Nutrition Facts


4 white fish fillets (frozen, or cod or perch total of 16-20 oz)

2 cups mixed vegetables (frozen)

1 onion (small, diced)

1 teaspoon lemon juice (or fresh lemon, sliced thin)

1 tablespoon parsley flakes (dried or fresh chopped)

4 aluminum foil (10x12 inches square)



1. Preheat oven to 450 degrees.

2. Separate and place fish fillets in center of each tin foil square.

3. Combine frozen vegetables and diced onion in bowl and mix. Spoon vegetables around fillets.

4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal. 5. Bake for 10 minutes. Serve.


Total Cost: $6.49

Serving Cost: $1.62

More About Zucchini

How to Select

Look for zucchini with a slightly prickly, but shiny skin. The skin should be firm and free of cuts and bruises.

How to Store

Store zucchini in a plastic bag in the refrigerator for 4 to 5 days. Do not wash it until you are ready to use it. Cooked zucchini can be stored in the refrigerator as well, but should be used with in 2 days.

How to Prepare

Rinse in cold water. Trim tops and bottoms. Add to salads, or have as a snack with dip. Steam, microwave or boil until tender, bake, roast, stir-fry, or sauté. Add to pasta and rice dishes, soups and stews, and casseroles.