Dijon Cod & Veggie Bundles

These fish and vegetable bundles are colorful and flavorful, rich in heart-healthy omega-3 fatty acids, and low in calories. Plus, by cleanup is a snap!

Products you'll need:

CAMPBELL’S® Condensed Low Fat Cream of Chicken Soup

CAMPBELL’S® Condensed Low Fat Cream of Chicken Soup

An iconic Canadian classic and the perfect cooking ingredient for Simple To Make, Easy To Love meal solutions:
•Made with chicken broth, seasoned chicken and cream
•Low in fat
•Low in cholesterol
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Ingredients

  • 8 slices sweet potato, cut into 3/8” (1 cm) thick rounds
  • 1 can CAMPBELL’S® Condensed Low Fat Cream of Chicken Soup
  • 1 cup (250 mL) dry instant brown rice
  • 2 tbsp (30 mL) whole grain Dijon-style mustard
  • 1 tsp (5 mL) chopped fresh oregano leaves
  • 4 cod portions (fresh or frozen, thawed - 100g each)
  • 20 whole green beans

Directions

  1. Place 2 sweet potato slices onto centre of each of 4 (12”/30 cm) parchment paper squares. *If very small sweet potatoes,use 12 slices – 3 per bundle.
  2. Mix soup,rice,½ tbsp (7 mL) mustard and oregano. Top each pair of sweet potato slices with ¼ of rice mixture. Place on each,a fish piece,brushed with mustard. Top each stack with 5 green beans.
  3. Seal parchment paper,lunch-box sandwich style,first folding over lengthwise twice at top. Fold ends over twice and tuck under to form each of 4 bundles. Place,with lengthwise seam up,onto baking sheet.
  4. Bake in 400°F (200°C) oven until fish reaches 160°F (70°C) in centre – about 20 minutes. Let stand 5 minutes. Open bundles carefully to avoid steam.

Recipe tips

  • Try this dish with a variety of different fish and shellfish. Tilapia,sole,haddock,salmon and shrimp are all great options
  • In place of parchment paper,foil makes a great substitute.

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NUTRITIONAL INFORMATION

Amount Per Serving
Calories 240
Fat 3 g
Sodium 530 mg
Carbohydrate 32 g
Dietary Fibre 4 g
Protein 22 g
Calcium 1 %DV
  • Source of calcium
  • Good Source of fibre

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