Fish and Veggie Packets for Ages 6–18
This four-ingredient recipe provides the perfect mix of vegetables and protein.CACFP CREDITING INFORMATION½ cup vegetable 2 oz eq meatSOURCETeam Nutrition CACFP Easy Recipe Project
Ingredients
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Quantity
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Ingredients
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Quantity
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
*See Marketing Guide
Ingredients
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Quantity
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
*See Marketing Guide
Ingredients
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Quantity
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
*See Marketing Guide
Ingredients
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ tsp Garlic and herb salt-free seasoning
Quantity
- 1 lb 2 oz Flounder fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
- 5 ½ cups Broccoli and cauliflower blend, frozen
- 1 Tbsp 1 tsp Margarine, trans fat-free
- 1 ½ 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 6–18
Amount Per Serving 1 Fish and Veggie Packet
Calories 125
Calories from Fat 36
% Daily Value*
Total Fat 4g6%
Saturated Fat 1g6%
Cholesterol 33mg11%
Sodium 270mg12%
Total Carbohydrates 11g4%
Dietary Fiber 4g17%
Total Sugars 3g3%
Protein 11g22%
Calcium 37mg4%
Iron 1mg6%
*
*Marketing Guide
The CHEF TIPS:
Yield / Volume
