Baked Fish with Veggies in Packets

Name: Baked Fish with Veggies in Packets
Prep time: 20 min
Total time: 45 min
Yield: 4
Cuisine: Mexican
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

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Prep 20 min
Total 45 min
Ingredients 11
Servings 4

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Qué Rica Vida Cocina

Updated Oct 9, 2007

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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 Information

210 Calories, 10g Total Fat, 23g Protein, 6g Total Carbohydrate, 3g Sugars

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.