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  1. Cod and Veggie Foil pack

Cod and Veggie Foil pack

00:30:00 4 servings, 1/4 recipe (250 g) each
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4 servings, 1/4 recipe (250 g) each

This lovely dish is a colourful and flavourful recipe for fresh fish. The liquid from the cooking vegetables gently steams the fish while the dressing imparts a delicate flavour. Open up these foil packs and voila! Simple and delicious, this recipe is done in 30 minutes!

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Make It

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  • Heat oven to 350ºF.
  • Place 1/2 cup each vegetable on centres of 4 large sheets heavy-duty foil.
  • Mix garlic and dressing in small bowl.
  • Top veggies with cod fillets and drizzle each with dressing mixture. Fold foil to make 4 packets.
  • Bake 22 to 25 min. or until fish flakes easily with fork. Carefully open packets.

Serving Suggestion

Serve with hot cooked rice.


  • 4 servings, 1/4 recipe (250 g) each

Nutritional Information

Serving Size 4 servings, 1/4 recipe (250 g) each
Calories 160
% Daily Value
Total fat 3.5g
Saturated fat 0.4g
Cholesterol 45mg
Sodium 220mg
Carbohydrate 10g
Dietary fibre 3g
Sugars 6g
Protein 22g
Vitamin A 15 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 20 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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