Baked Cod and Summer Squash in Foil Packets Recipe

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A perfect easy fish dinner for a solo diner or big dinner party. Yasmin Fahr

This no-fuss dish of cod cooked in foil packets with squash and fresh herbs is one of the easiest recipes to scale: it works the same whether you make it for one, two, three, four or fourteen people.

Why this recipe works:

  • The fish and vegetables steam inside individual foil packets, making this a quick-cooking main course that's easy to serve and clean up.
  • White wine adds aroma and moisture to the packets.

Note: This recipe can easily be scaled up or down to serve as many or as few people as you like.

Recipe Facts

2.3

(3)

Active: 15 mins
Total: 15 mins
Serves: 4 servings

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Ingredients

  • 4 (6-ounce) cod filets or other mild white-fleshed fish

  • 2 medium zucchini, sliced into thin rounds

  • 2 medium yellow summer squash, sliced into thin rounds

  • 1 medium red onion, thinly sliced

  • Kosher salt and freshly ground black pepper

  • Crushed red pepper flakes, for sprinkling

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons dry white wine

  • 1 lemon, thinly sliced

  • 4 sprigs fresh thyme

  • 1 tablespoon fresh juice from 1 lemon

Directions

  1. Preheat the oven to 450°F. Season fish with salt and pepper. Arrange 4 large sheets of aluminum foil on a work surface and set 1 fish filet on each piece of foil. Arrange zucchini, squash, and onion around each filet and season with salt and pepper. Sprinkle fish and vegetables with red chile flakes. Drizzle 1/2 tablespoon oil and 1/2 tablespoon wine onto vegetables and fish.

  2. Arrange a few lemon slices on top of each filet and top with a thyme sprig. Wrap foil around fish and vegetables, leaving some air space within each packet, and seal very well. Set packets on a rimmed baking sheet and bake for 8 minutes. Carefully open 1 packet to confirm fish is just cooked through; if not, re-seal packet and return to oven to continue cooking until cooked through. Serve right away, opening packets at the table.

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Nutrition Facts (per serving)
307 Calories
9g Fat
33g Carbs
31g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 307
% Daily Value*
Total Fat 9g 11%
Saturated Fat 1g 7%
Cholesterol 80mg 27%
Sodium 839mg 36%
Total Carbohydrate 33g 12%
Dietary Fiber 9g 30%
Total Sugars 15g
Protein 31g
Vitamin C 129mg 646%
Calcium 119mg 9%
Iron 2mg 13%
Potassium 1247mg 27%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)