Recipe & Video: Foil-Baked Lemon Cod With Summer Squash & Green Beans

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Baking white fish in foil packets is an easy cooking method, and it makes for even easier clean-up. Wrapping a lean protein like cod with seasonal vegetables in foil and baking at once is a foolproof way to get a tender result and infuse flavors. This recipe features a delicious sauce of olive oil, lemon, garlic, shallot and dried herbs brushed over all of the ingredients to marry the flavors of the dish together. 

Not only is it quick and simple, it's also an extremely healthy option for dinner or lunch. Cod is a low-fat protein, and a great source of omega-3 fatty acids and vitamin B12, and green beans and summer squash are full of fiber, vitamins and minerals. 

The Best Fish For Cooking In Foil Packets

Because of its mild flavor and tender flakiness, cod is ideal here, but you can use other types of fish or vegetables in the recipe if you like. The method is easily adaptable. When making this foil packet with fish options other than cod, just make sure to adjust the cooking time based on the thickness of the fish you use. A thinner fish will need less cooking time, whereas a thicker fish filet will need a longer cooking time.

Parchment Paper vs. Aluminum Foil

Parchment paper will steam the food and give a softer texture to the white fish, whereas a foil pack will give a more firm, roasted texture and flavor to the fish and vegetables. But make sure to not use wax paper! It will burn and melt and wax paper is not for use in the oven.

 

Foil-Baked Lemon Cod With Summer Squash & Green Beans

Yield: 4 servings

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Ingredients

1/4 cup extra-virgin olive oil
1/2 cup lemon juice
2 Tablespoons lemon zest
2 Tablespoons garlic, minced
1/4 cup shallots, chopped
1/4 teaspoon ground oregano
1/4 teaspoon ground thyme
1/4 teaspoon salt
2 cups yellow summer squash, cut into 1-inch rounds
2 cups fresh green beans, washed, trimmed
4 cod fish fillets, 6 ounces each, skin removed
Lemon wedges for serving
Fresh parsley for serving

Directions

Preheat oven to 450º F. 

In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic, shallots, oregano, thyme, and salt. Cut 4 pieces of heavy-duty aluminum foil large enough to make a packet for each serving of fish and vegetables. Place each fish filet in the center of a piece of foil, then divide the vegetables between each piece. Brush oil and lemon mixture evenly over fish and vegetables. Fold the foil over to cover the fish and vegetables almost completely, leaving a small opening to release steam. Place the 4 packets on a baking sheet and bake until fish is cooked through, about 15 minutes.

Serve with lemon wedges and fresh parsley.

Nutrition Information Per Serving: 350 Calories; 18 grams Fat; 3.5 grams Saturated fat; 80 mg Cholesterol; 370 mg Sodium; 12 grams Carbohydrates; 3 grams Fiber; 32 grams Protein


Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.

Categories: EatWell