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Fish Veggie Bake

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Ingredients

  • 4, 4-oz fresh or frozen skinless salmon, cod, or flounder fillets, about 3/4 inch thick
  • 2 cups thinly bias-sliced carrots (4 medium)
  • 2 cups sliced fresh mushrooms
  • 1/2 cup sliced green onions (4)
  • 2 tsp. finely shredded orange peel
  • 2 tsp snipped fresh oregano or 1/2 tsp dried oregano, crushed
  • 4 cloves garlic, halved
  • 1/4 tsp ground black pepper
  • 4 tsp olive oil
  • 2 medium oranges, thinly sliced
  • 4 sprigs fresh oregano (optional)

Details

Preparation

Step 1

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. Preheat oven to 350F. In a small saucepan cook carrots, covered, in a small amount of boiling water for 2 minutes. Drain; set aside. Tear off four 24-inch pieces of 18-inch heavy foil. Fold each in half to make an 18x12 inch rectangle.

2. In a large bowl combine carrots, mushrooms, green onions, orange peel, oregano, garlic, the 1/4 tsp salt, and the 1/4 tsp pepper; toss gently.

3. Divide the vegetable mixture among the 4 pieces of foil rectangle, placing vegetables in center of each piece. Place a fish piece on top of each portion of vegetables. Drizzle 1 tsp olive oil over each piece of fish. Sprinkle each lightly with additional salt and pepper. Top with orange slices and if desired, a sprig of oregano. For each packet, bring toether two opposite edges of foil and seal wtih a double fold. Fold the remaining ends to completely enclose the food, allowing space for steam to build. Place the foil packets in a single layer in a large baking pan.

4. Bake aout 30 minutes or until carrot is tender and fish begins to flake when tested with a fork. Transfer the packets to 4 dinner plates. Open slowly to allow steam to escape.

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