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Ингредиенты
- 1 x fish filet - (4 ounce) (use a hard fish, such as halibut or possibly swordfish)
- 2 Tbsp. fat-free Ranch dressing
- 1 dsh cayenne pepper
- 1/2 lrg red bell pepper thinly sliced
- 1 sm onion peeled, and thinly sliced
- 1/2 c. broccoli florets washed, liquid removed
Инструкции
- Preheat the oven to 450 degrees. Spray a 12-inch square of heavy aluminum foil with nonstick cooking spray.
- Place the filet on the foil. Spread the dressing over the filet with a small spoon or possibly pastry brush and sprinkle with cayenne pepper. Arrange the vegetables over the fish.
- Fold the foil over and seal the edges well. Place the foil packet in the middle of the oven, directly on the rack. To prevent spills, you may want to place the foil packet on a small baking sheet.
- Bake for 20 min, or possibly till the fish is white through the center and flakes easily with a fork.
- To microwave, place the filet and other ingredients directly on a microwave-safe plate (you can omit the nonstick cooking spray). Cover with plastic wrap and microwave on high for 5 min or possibly till done. Remember to turn the plate halfway through the cooking time for even cooking.
- This recipe yields 1 serving.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 245g | |
| Calories 259 | |
| Calories from Fat 152 | 59% |
| Total Fat 17.23g | 22% |
| Saturated Fat 2.75g | 11% |
| Trans Fat 0.11g | |
| Cholesterol 46mg | 15% |
| Sodium 307mg | 13% |
| Potassium 542mg | 15% |
| Total Carbs 14.04g | 4% |
| Dietary Fiber 3.5g | 12% |
| Sugars 6.75g | 5% |
| Protein 12.77g | 20% |
