Buttery Cod and Vegetable Packets

This quick, colourful and nutritious weeknight dinner is a great way to encourage your family to eat more fish.

1
Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings

Ingredients

  • ¼ cup Gay Lea Spreadables Butter Original

  • 1 tablespoon chopped chives

  • 1 tablespoon chopped parsley

  • 1 tablespoon lemon juice

  • 1 teaspoon finely grated lemon zest

  • 1 large clove garlic, minced

  • 1 teaspoon Dijon mustard

  • 1 small zucchini, cut into matchstick pieces

  • 1 small red pepper, cut into matchstick pieces

  • 1 small carrot, cut into matchstick pieces

  • 4 (5 ounce) Pacific cod fillets

  • ¼ teaspoon salt, divided

  • ¼ teaspoon pepper, divided

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C).

  2. Blend Spreadables butter with chives, parsley, lemon juice, lemon zest, garlic, and mustard until well combined; set aside.

  3. Lay 4 large sheets of parchment on a work surface. Mound an equal portion of the zucchini, red pepper, and carrot in center of each sheet. Sprinkle evenly with half each salt and pepper.

  4. Top vegetables with a piece of cod. Sprinkle evenly with remaining salt and pepper. Dollop butter mixture evenly over fish and vegetables. Seal packets by bringing up the sides and folding down tightly. Fold under ends tightly. Transfer to a large, rimmed baking sheet.

  5. Bake for 20 minutes. Let rest for 5 minutes; carefully open packets to serve.

Tips:

Packets can be assembled ahead and held for up to 8 hours in the refrigerator before baking.

Buttered foil can be used instead of parchment paper.

Haddock, Alaskan pollock or Pacific halibut can be used instead of cod.

Serve with buttered, steamed brown or white rice to complete the meal.

Nutrition Facts (per serving)

242 Calories
13g Fat
5g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 242
% Daily Value *
Total Fat 13g 17%
Saturated Fat 5g 27%
Cholesterol 74mg 25%
Sodium 403mg 18%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 26g
Vitamin C 37mg 186%
Calcium 26mg 2%
Iron 1mg 4%
Potassium 747mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.