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Ингредиенты
- 6 ounce orange roughy 2 fillets or possibly tilapia or possibly salmon
- 4 slc fresh tomato
- 2 slc onion
- 1/2 c. green bell pepper minced
- 1/2 tsp dry basil
- 1/2 tsp garlic pwdr
- 1/4 tsp salt
- 1/4 tsp pepper
- 1Â 1/2 Tbsp. grated parmesan cheese
- Â Â vegetable cooking spray
Инструкции
- Preparing the Parchment Paper Most grocery stores carry parchment paper in the bakery section. Cut two pcs of parchment 15 inches (width of the roll) by 15 inches. Place the fish in the middle on the paper.
- After adding the rest of the ingredients, pull up the long ends and fold the two ends down over the fish. Take the remaining open ends and mix in the corners and tuck under, sealing the package.
- Or possibly, to stay with the valentine theme, you can wrap the fish in half a heart. Fold the paper in half and cut out a wide heart. Place the fish next to the fold, and after seasoning, fold over the top half. Start at the top of the heart and make small overlaying folds down to the bottom, and twist the point closed.
- Recipe directions - Combine all the dry ingredients and sprinkle half on each fish. Arrange the tomatoes, onion and pepper on top of the fish. Close the parchment package and spray the outside top with vegetable spray.
- Bake at 400 degrees for about 12 min. The parchment package will puff and turn light brown, while the fish steams inside. Serve directly on plate and cut open. You can prepare the packets earlier in the day. Since the fish is so fast cooking, you can save it till the last minute.
- Sharon Howard, R.D., M.S., C.D.E. FADA
- Description: "Good Source of Omega-three Fatty Acids. Heart-healthy."
- NOTES : Fish contains omega-three fatty acids, that fend off arterial blockage and help lower our LDL cholesterol (bad cholesterol). The more fatty fish are higher in omega-3s. The use of parchment paper is similar to poaching, or possibly roasting in foil. You can serve the parchment packet directly onto the plate, and break open the top and let the juicy aroma escape.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 246g | |
| Recipe makes 2 servings | |
| Calories 116 | |
| Calories from Fat 18 | 16% |
| Total Fat 2.09g | 3% |
| Saturated Fat 0.74g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 54mg | 18% |
| Sodium 417mg | 17% |
| Potassium 498mg | 14% |
| Total Carbs 7.89g | 2% |
| Dietary Fiber 2.2g | 7% |
| Sugars 4.44g | 3% |
| Protein 16.94g | 27% |
