Cod Packets with Zucchini, Tomatoes and Mint

Number of Servings: 2 (1 Cod Packet each) (546 G)
Prep Time: 30 Minutes
Cook Time: 12 Minutes
Cod Packets with Zucchini, Tomatoes and Mint

The packet seals in flavor so that you get the most out of this recipe. It’s a perfect way to use up lots of vegetables from your CSA, so don’t hesitate to mix up the vegetable base.

Ingredients

  • 2 sm. zucchini, thinly sliced
  • 2 (6 oz) boneless, skinless cod fillets
  • 1/8 t. kosher salt and freshly ground black pepper
  • 1/2 sm. red chili, thinly sliced
  • 1 med. clove garlic, chopped
  • 8 leaves fresh basil
  • 12 leaves fresh mint
  • 16 cherry tomatoes
  • 2 T. olive oil
  • 2 T. dry white wine

Directions

  1. Preheat the oven to 450º F.  Tear off two large rectangles of parchment or foil. Divide the zucchini between the two and spread them out in a small pile on half of the parchment, leaving an inch border.
  2. On top of each bed of zucchini, place the cod, and season with salt and pepper. Top each with half the sliced chili pieces, garlic, basil, mint and tomatoes. Over each packet, spoon 1 tablespoon of olive oil and wine.
  3. Fold the bare half of the foil or parchment over and begin crimping the edges all the way around. Place the sealed packets on a baking sheet, and bake until fish is cooked, about 12 minutes. Serve packets directly on dinner plates and open at the table.

Nutrition Facts

2 servings per container

Serving Size 546G

Amount per serving
Calories 335
% Daily Value*
Total Fat 15.5g 21%
Saturated Fat 2.5g 13%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 73mg 25%
Sodium 260mg 11%
Total Carbohydrate 14g 5%
Dietary Fiber 3.5g 14%
Total Sugars 9g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 1g
Protein 34g
Vitamin D 1.5mcg 10%
Calcium 84mg 6%
Iron 2.2mg 10%
Potassium 1600mg 35%
Vitamin A 109.2mcg 10%
Vitamin C 72.5mcg 80%
Vitamin E 4.1mg 25%
Vitamin K 37.7mcg 30%
Thiamin 0.3mg 25%
Riboflavin 0.3mg 25%
Niacin 11.6mg 80%
Vitamin B6 0.9mg 50%
Folate 84.5mcg 21%
Vitamin B12 1.6mcg 60%
Biotin 5.4mcg 15%
Chloride 84.3mg 4%
Pantothenate 0.8mg 20%
Phosphorus 464.1mg 35%
Iodine 0.1mcg 0%
Magnesium 111.2mg 25%
Zinc 1.7mg 20%
Selenium 57mcg 100%
Copper 0.3mg 35%
Manganese 0.6mg 25%
Chromium 1mcg 2%
Molybdenum 30.9mcg 70%

* 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.

Ingredients

Zucchini Squash, Cod Fish, Tomatoes, White Wine, Olive Oil, Red Chili Pepper, Basil, Garlic, Mint, Salt, Black Pepper.

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