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Cod and Veggie Foil Pack

Prep Time
Total Time

4 servings

If there's an easier way to make moist and flaky fish than foil packs, we haven't heard of it. Grab some cod and heavy-duty foil, and let's get packing!

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What You Need

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Make It

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  • Heat oven to 350ºF.
  • Combine vegetables; spoon onto centers of 4 large sheets heavy-duty foil. Top with fish.
  • Mix dressing and garlic until blended; drizzle over fish. Fold foil to make 4 packets.
  • Bake 22 to 25 min. or until fish flakes easily with fork. Cut slits in foil to release steam before opening packets.

Special Equipment Needed

Serving Suggestion

Serve with hot cooked rice.


  • 4 servings

Healthy Living

  • Low fat
  • Low calorie
  • Good source of vitamin A or C
  • Generally Nutritious
  • Low sodium
  • Diabetes Center

Diabetes Center

  • Carb Choices: 1/2 Carb Choice

Diet Exchange

  • 1 Vegetable
  • 3 Meat (L)

Nutrition Bonus

This colorful main dish has a lot going for it. It's low in fat, low in calories, low in sodium and a good source of vitamin C, thanks to the vegetables.

Nutritional Information

Serving Size 4 servings
Calories 140
Total fat 1.5g
Saturated fat 0g
Cholesterol 50mg
Sodium 250mg
Carbohydrate 9g
Dietary fiber 3g
Sugars 5g
Protein 23g
% Daily Value
Vitamin A 20 %DV
Vitamin C 25 %DV
Calcium 4 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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