Raise your hand if you crave fast weeknight dinners that are easy, nourishing, and require little to no cleanup. This foil-pack dinner recipe for Cod, Carrot & Green Bean Foil Packets fits the bill. It calls for mild-flavored cod (any other firm white fish or even salmon would work just as well), baby carrots, French green beans, Soyaki (a bottled Asian sauce I get at Trader Joe’s) and a zesty avocado topping made with lime zest, lime juice, cilantro, and plain Greek yogurt.
Cooking dinner in foil packets is a hot 2019 food trend according to the New York Times. I love the trend because it’s super easy, and cooking in packets lends itself to nutritious ingredients like seafood, chicken, and vegetables.
Hear all about the recipe on this week’s Liz’s Healthy Table podcast.
Cooking meals in a packet—also known by the French term, en papillote—may sound fancy, but it’s super simple and can easily be done at home. All it requires is placing your ingredients in the center of a piece of aluminum foil or parchment paper, wrapping everything up into individual packets, and then baking in the oven … or over a campfire.
To close the packs, bring up the sides of the foil and fold over twice to double seal. Then seal the ends, making sure to leave a bit of room in the packets for the heat to circulate. Place the packets on a sheet pan or baking sheet, pop into the oven, and in less than 20 minutes, dinner is done.
The versatility of foil pack dinners can’t be beat. Choose your favorite vegetables, protein, and sauce, and you’re good to go.
- Serves: 4
- Serving size: (1 packet)
- Calories: 260
- Fat: 8g
- Saturated fat: 2g
- Carbohydrates: 19g
- Sodium: 775mg
- Fiber: 6g
- Protein: 28g
- 1½ cups baby carrots, each cut lengthwise into 4 thin "matchsticks"
- 8 ounces French green beans, ends trimmed
- 2 green onions, trimmed and thinly sliced, divided
- Four 5-ounce cod filets
- 4 tablespoons Soyaki or teriyaki sauce (from Trader Joe's)
- 1 ripe avocado, peeled, pitted, and cut into quarters
- ⅓ cup cilantro leaves, divided
- 2 tablespoons plain Greek yogurt
- 1 lime, zested and juiced
- ¼ teaspoon kosher salt
- ⅛ teaspoon black pepper
- Preheat oven to 425°F.
- Cut four 17-inch rectangular pieces of aluminum foil and place on a work surface.
- Lay the carrots, green beans, and half the green onions in the center of each piece of foil. Drizzle ½ tablespoon Soyaki or teriyaki over each veggie mound. Lay the cod on top of the vegetables and season with kosher salt and pepper. Drizzle the remaining Soyaki evenly over each piece of cod. (If you're using teriyaki add a sprinkle of sesame seeds as well.)
- Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.
- Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, 15 to18 minutes.
- While the fish is in the oven, place the avocado quarters, half the cilantro, yogurt, lime zest, lime juice, salt, and pepper in the bowl of a mini food processor. Process until smooth, stopping a few times to scrape down the sides of the bowl. Season with additional salt and pepper to taste.
- Open the packets carefully (be mindful of the steam!), Place the fish and vegetables on a plate and top with the avocado sauce and the remaining green onion and cilantro leaves.
Be sure to check out my recipe roundup featuring a dozen other foil-pack dinners.
Love the recipe? PIN it!