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Baked Fish with Veggies in Packets

Baked Fish with Veggies in Packets
  • Prep 20 min
  • Total 45 min
  • Ingredients 11
  • Servings 4

Ingredients

  • 1 lb sea bass or orange roughy fillets, cut into 4 pieces
  • 1 tablespoon olive oil
  • 1 teaspoon dried or 2 teaspoons chopped fresh marjoram leaves
  • 1 teaspoon dried or 2 teaspoons chopped fresh oregano leaves
  • 1/4 teaspoon salt
  • 1/8 to 1/4 teaspoon pepper, if desired
  • 1 small onion, thinly sliced
  • 1 green, red or yellow bell pepper, thinly sliced
  • 1 plum (Roma) tomato, thinly sliced
  • 1 medium zucchini, thinly sliced
  • 1/3 cup sliced pimiento-stuffed (colossal queen) green olives

Directions

  • 1
    Heat oven to 400°F. Cut 4 (12-inch) rounds of cooking parchment paper. Place fish on half of each parchment round. Sprinkle fish with oil, marjoram, oregano, salt and pepper. Top with onion, bell pepper, tomato, zucchini and olives. Fold parchment paper over fish and vegetables. Starting at one end, fold paper tightly 2 or 3 times; twist each end several times to seal each packet.
  • 2
    Place packets on ungreased cookie sheet. Bake 20 to 25 minutes or until vegetables are crisp-tender and fish flakes easily with fork.
  • 3
    To serve, cut large X across top of each packet; carefully fold back points to allow steam to escape.

Nutrition Facts

Serving Size: 1 Serving
Calories
210
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
55mg
19%
Sodium
410mg
17%
Potassium
650mg
19%
Total Carbohydrate
6g
2%
Dietary Fiber
2g
8%
Sugars
3g
Protein
23g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
30%
30%
Calcium
6%
6%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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