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Preparation

  1. Prepare rice according to package directions. Set aside.
  2. Preheat oven to 450°F.
  3. Tear four large squares of foil. Lightly coast with cooking spray & place one fillet in the center of each square.
  4. In a large bowl, add frozen vegetables, onions, garlic powder & lemon juice. Mix well. Spoon vegetable mix over fish & top with parsley.
  5. Fold foil up to make leak proof packets & place on a baking sheet. Bake 15-20 minutes, or until fish flakes with a fork.

Tips

Don’t like cod, or want to switch it up? Try using tilapia!

MyPlate Standard

Click on each plate group to see how this recipe meets the MyPlate standard


Nutrition Facts

4 servings per recipe
Serving size (320g)
Amount per serving
Calories
370
% Daily Value*
Total Fat 3g 4%
    Saturated Fat 0.5g 3%
    Trans Fat 0g  
Cholesterol 50mg 17%
Sodium 120mg
5%
Total Carbohydrate 56g 20%
    Dietary Fiber 2g 7%
    Total Sugars 2g  
    Includes 0g Added Sugars 0%
Protein 28g  
Vitamin D 1mcg 6%
Calcium 72mg 6%
Iron 3mg 15%
Potassium 907mg 20%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Includes 0g Added Sugars
0%

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