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Baked Fish and Veggies Recipe

Tilapia is a March Foods of the Month! Here is our favorite, healthy recipe for white fish. This makes for a healthy dinner idea during the week since it is so easy to prepare!

Baked Fish and Vegetables


4 frozen white fish fillets (cod, perch or tilapia; 4 oz each)
16 oz. frozen mixed vegetables (be sure to defrost)
1 small diced onion
1 tsp. lemon juice or one fresh lemon, sliced thin
1 tbsp. fresh (chopped) or 1 tsp. dried parsley flakes
4 10×12 inch tin foil squares


  1. Preheat oven to 450 degrees.
  2. Place each fish fillet in center of a tin foil square.
  3. Take defrosted frozen vegetables and then add diced onion to a bowl and mix. Spoon vegetables around fillets.
  4. Sprinkle with lemon juice (or top with lemon slice) and add parsley on top. Fold ends of tin foil together to form leak-proof seal.
  5. Bake for 15 minutes, or until fish flakes easily with a fork. Serve. Refrigerate leftovers.



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