Fish and Veggie Packets for Ages 3-5

This four-ingredient recipe provides the perfect mix of vegetables and protein.
CACFP CREDITING INFORMATION
¼ cup vegetable
1½ oz eq meat
SOURCE
Team Nutrition CACFP Easy Recipe Project
TeamNutrition.USDA.gov
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Add to Cookbook https://theicn.org/cnrb/pdfs/CACFP_Lunch_Supper_Recipes(English)1-20/CACFP-Lunch-Supper-Fish-and-Veggie-Packets-ages3-5.pdf

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Prep Time 15 mins
Cook Time 25 mins
Total Time 40 mins

Ingredients
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Quantity
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Ingredients
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Quantity
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning
*See Marketing Guide

Ingredients
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Quantity
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning
*See Marketing Guide

Ingredients
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Quantity
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning
*See Marketing Guide

Ingredients
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning

Quantity
 

  • 13 ½ oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • 2 ¾ cups Broccoli and cauliflower blend, frozen
  • 1 Tbsp Margarine, trans fat-free
  • 1 tsp Garlic and herb salt-free seasoning
*See Marketing Guide

Instructions
 

  • Wash hands with soap and water for at least 20 seconds.
  • Preheat oven to 400 °F.
  • Cut 6 pieces of parchment paper into 8” x 12” squares. Fold each square in half.
  • In the center, next to the folded seam, place 1 piece of fish. Wash hands after touching uncooked fish.
  • Place margarine in a microwave-safe bowl. Melt in the microwave for 10 seconds at a time until completely melted.
  • Add garlic and herb seasoning to melted margarine.
  • In a medium bowl, combine vegetables and seasoned margarine. Toss to mix.
  • Place 1⁄2 cup of seasoned vegetables on top of each piece of fish.
  • Roll and then fold the edges of the parchment paper together to create a packet.
  • Place fish packets on a baking sheet. Place baking sheet in the oven. Bake for 25 minutes. Heat to an internal temperature of 145 °F or higher for at least 15 seconds. Remove from the oven.
  • Serve 1 packet. Serve immediately, or keep warm at 140 °F or higher (see chef tips).

Nutrition INFORMATION

Nutrition Facts
Fish and Veggie Packets for Ages 3-5
Amount Per Serving 1 Fish and Veggie Packet
Calories 81 Calories from Fat 27
% Daily Value*
Total Fat 3g5%
Saturated Fat 1g6%
Cholesterol 25mg8%
Sodium 196mg9%
Total Carbohydrates 5g2%
Dietary Fiber 2g8%
Total Sugars 1g1%
Protein 8g16%
Calcium 23mg2%
Iron 0mg0%
*
*Marketing Guide
The CHEF TIPS:

  • Contains fish (flounder). Margarine can be a hidden source of common allergens, which include milk, peanuts, tree nuts, eggs, fish, shellfish, soy, wheat, and sesame.
  • Open packets to release steam before serving to prevent burning.
  • Can use tilapia, pollock, catfish, grouper, haddock, cod, halibut, rockfish, sole, or bass instead of flounder.

Yield / Volume