Fast Catfish in Foil

Fast Catfish in Foil


Makes 4 servings


4 catfish fillets (4 ounces each)
2 cups shredded carrots
6 ounces green beans, ends trimmed (about 60 beans)
8 unpeeled baby red potatoes, unpeeled and quartered
Nonstick cooking spray
4 teaspoons lemon juice
2 teaspoons dried parsley flakes
1 teaspoon black pepper


  1. Preheat oven to 425°F. Place one fillet, skin side down, on each of 4 (12X12-inch) sheets of aluminum foil. Top each fillet with 1/2 cup shredded carrots, 15 green beans and 8 potato quarters.
  2. Spray ingredients on each foil square with cooking spray. Sprinkle with 1 teaspoon lemon juice, 1/4 teaspoon pepper and 1/2 teaspoon parsley flakes.
  3. Fold foil into packets, sealing securely. Place packets on baking sheet; bake 30 minutes.
  4. Remove packets from oven; let stand 5 minutes. Carefully open packets allowing steam to escape. Serve immediately.

Nutritional Information

Sodium 97 mg
Protein 22 g
Fiber 5 g
Carbohydrate 28 g
Cholesterol 65 mg
Saturated Fat <1 g
Total Fat 3 g
Calories from Fat 14 %
Calories 227

Dietary Exchange

Vegetable 2
Starch 1
Meat 2

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