Recipes

Buttery Cod and Vegetable Packets

Name: Buttery Cod and Vegetable Packets
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 0.25 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; 0.25 teaspoon salt, divided; 0.25 teaspoon pepper, divided

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

Recipe by Gay Lea Foods Co-operative®

Published on March 5, 2015

1

Prep Time:

10 mins

Cook Time:

25 mins

Total Time:

35 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

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

Preheat the oven to 400 degrees F (200 degrees C).
Blend Spreadables butter with chives, parsley, lemon juice, lemon zest, garlic, and mustard until well combined; set aside.
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.
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.
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.