Pockets of goodness

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Baked fish and vegetables

Preparation time: 15-20 minutes
Cooking time: 30 minutes

Difficulty: Easy - for beginners
Serves: 2

Dietary guidance: n g d 

Tags: fish ยท


Fish - salmon works well 3-4 oz per person
1 cup chopped broccoli
1 carrot
2 green onion/scallion
2 mushrooms
1/4 cup diced red bell pepper
salt and pepper to taste
olive oil
1 cup brown rice


Cook the brown rice according to package directions.

For the fish: heat the oven to 350-400 degrees.

Prepare the vegetables in bite-size pieces. I also like to cut the fish up into bite-size pieces - makes it easier to eat.

Use two pieces of foil per packet (serving) - cut large enough to hold all the ingredients.

Divide the fish and cut-up vegetables between the two packets. Drizzle with a small amount of olive oil. Season with salt, pepper, dill, and garlic. Fold foil around the fish/vegetables crimping well, so the moisture stays in. I usually wrap each layer of foil invidividually to be sure it doesn't leak.

Place in a 350-400 degree oven for 30 minutes. If you time it with the rice, put the fish in 30 minutes before rice should be done.

Open the packets - be careful of the steam that escapes - and serve over brown rice.

You can use any combination of vegetables you like. I sometimes use yellow squash or zucchini. Tomatoes are really good if you like hot tomatoes. Just be sure to cut the vegetables about the same size, so they'll all be cooked through at the same time. Vegetables that get mushy when cooked won't be as good.

Whole Foods has "fish bits" that are good for this recipe. It's a mixture of trimmed fish bits, so you get a variety of fish in one dish.

Use whatever spices you prefer - lemon pepper is a good addition.

Clean up is easy, because the dish is baked in foil. Of course, if you want to be environmentally friendly, I guess you can bake this in a casserole. I haven't tried that. I like the no clean up foil method.


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