Cod, Carrot & Green Bean Foil Packets with Lime Avocado Sauce
Recipe type: Dinner
Serves: 4
If you don't have a Trader Joe's in your area and can't find Soyaki, use teriyaki sauce and a sprinkle of sesame seeds instead. You can change up the flavor profile of this recipe entirely by using your favorite Italian vinaigrette instead of the teriyaki sauce and fresh basil or parsley instead of cilantro in the avocado sauce.
For the foil packets:
  • 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)
For the avocado sauce:
  • 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
For the Fish Packets:
  1. Preheat oven to 425°F.
  2. Cut four 17-inch rectangular pieces of aluminum foil and place on a work surface.
  3. 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.)
  4. Seal each packet by bringing up the sides and folding the top edge over twice. Seal the edges in the same way.
  5. Place the packets on a baking sheet and bake until the fish is cooked through and the vegetables are tender, 15 to18 minutes.
To make the Avocado Sauce:
  1. 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.
  2. 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.
198% vitamin A per serving! Thank you carrots!!
Nutrition Information
Serving size: (1 packet) Calories: 260 Fat: 8g Saturated fat: 2g Carbohydrates: 19g Sodium: 775mg Fiber: 6g Protein: 28g
Recipe by Lizs Healthy Table at