Lemon Garlic Foil Packet Fish With Broccoli Food
FOIL BAKED FISH WITH VEGGIES
Simple to make with easy cleanup, foil baked fish with veggies is a deliciously healthy dinner recipe that takes minutes to make!
Provided by Wine a Little Cook A Lot
Categories Dinner
Time 35m
Number Of Ingredients 10
Steps:
- Preheat oven to 375 degrees. Take 4 pieces of aluminum foil, about 10" each, and place on a large glass baking dish, folding up the edges to make a "packet".
- Evenly distribute the tomatoes, zucchini and onion in each of the 4 packets. Place the fish on top.
- Drizzle each packet with olive oil and sprinkle evenly with salt, pepper, garlic powder and basil.
- Squeeze lemon juice on top.
- Using another piece of foil, place on top of the fish/veggies and seal the edges tightly. Repeat with other foil packets.
- Bake for 25-30 minutes until vegetables are tender and fish is white and flaky.
- Serve over rice, grain, or with baked potato.
Nutrition Facts : Calories 436 calories, Carbohydrate 17 grams carbohydrates, Cholesterol 216 milligrams cholesterol, Fat 11 grams fat, Fiber 3 grams fiber, Protein 67 grams protein, SaturatedFat 2 grams saturated fat, ServingSize 1 grams, Sodium 393 grams sodium, Sugar 11 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 8 grams unsaturated fat
LEMON GARLIC FOIL PACKET FISH WITH BROCCOLI
Easy lemon garlic foil packet fish is made with white fish, broccoli & cannellini beans and can be grilled or baked for a healthy family dinner recipe.
Provided by Wine a Little Cook A Lot
Categories Dinner
Time 40m
Number Of Ingredients 12
Steps:
- Prepare foil packets by tearing 4 pieces of aluminum foil that are about 8-9" long. Fold up the sides to create a pocket and spray with nonstick cooking spray.
- In a large bowl, combine broccoli, zucchini and cannellini beans. Drizzle with olive oil and sprinkle with salt and pepper. Toss to combine.
- Evenly distribute the veggies and beans to the four foil packets.
- Pat each piece of fish with a paper towel to dry. Lay each piece of fish on top of the vegetables. Sprinkle with salt and pepper.
- Place butter in a small sauce pan over medium-low heat. Once melted add garlic and simmer 2-3 minutes. Remove from heat and stir in Dijon mustard, lemon juice and fresh basil.
- Evenly spoon butter sauce into each of the four foil packets. Gently stir the veggies to coat. Seal the foil packets together so there are no openings.
- If grilling: preheat grill on medium heat. Add foil packets and cook, 25-30 minutes until veggies are tender and fish is flaky.
- If baking: preheat oven to 375 degrees. Place foil packets on baking sheet and cook 30-35 minutes or until veggies are tender and fish and flaky.
- Serve with lemon wedge and garnish with more fresh basil if desired.
Nutrition Facts : Calories 513 calories, Carbohydrate 32 grams carbohydrates, Cholesterol 106 milligrams cholesterol, Fat 18 grams fat, Fiber 7 grams fiber, Protein 42 grams protein, SaturatedFat 6 grams saturated fat, ServingSize 1 grams, Sodium 583 grams sodium, Sugar 4 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 8 grams unsaturated fat
BROCCOLI WITH GARLIC & LEMON
Jazz up your greens with fresh citrus and punchy garlic for a healthy veggie accompaniment
Provided by James Martin
Categories Dinner, Side dish
Time 15m
Number Of Ingredients 4
Steps:
- Bring a large pan of water to the boil. Add the broccoli and cook for 4 mins or until just tender. Meanwhile, heat the oil in a large frying pan, add the garlic, cook until lightly golden, then add the lemon zest and cook for 1 min more. When the broccoli is cooked, drain well, toss with the garlicky oil, season and serve.
Nutrition Facts : Calories 89 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 3 grams carbohydrates, Sugar 2 grams sugar, Fiber 4 grams fiber, Protein 7 grams protein
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