Asian Fish In A Packet
|Firm fish fillets/2 steaks, 5-6 ounces each /1 larger fillet (10-12 ounces)||12 Ounce, cut in half|
|Firm fish fillets/1 larger fillet (10-12 ounces), cut in half||12 Ounce (2 Fillets, 6 Ounces Each)|
|Cooked rice||1 Cup (16 tbs)|
|Chopped mustard greens/Bok choy||2 Cup (32 tbs)|
|Mustard greens/Bok choy||2 Cup (32 tbs), coarsely chopped|
|Scallions||2 , chopped|
|Vegetable oil||1 Tablespoon|
|Grated fresh ginger root||1 Teaspoon|
|Garlic||1 Clove (5 gm), minced or pressed|
|Soy sauce||2 Tablespoon|
|Dark sesame oil||2 Teaspoon|
Preheat the oven to 450°.
Take two 12x24-inch sheets of aluminum foil, and fold each sheet of foil over to make a double-thick square.
Brush a little oil the center part of each square.
Rinse the fish and prepare all of the ingredients.
Spread half of the rice on the center of each foil square and then layer the greens, fish, and scallions on top of the rice.
In a small bowl, combine the vegetable oil, grated ginger, garlic, soy sauce, sesame oil, and a few drops of the optional chili oil.
Pour half of the sauce over each serving.
Fold the foil into airtight packets.
Bake for 20 minutes.
Carefully avoiding the steam that will be released, open a packet and check that the fish is cooked.
To serve, carefully open the foil and transfer the contents to plates or bowls.
Calories 288 Calories from Fat 90
% Daily Value*
Total Fat 10 g15.6%
Saturated Fat 0.87 g4.3%
Trans Fat 0 g
Cholesterol 112.5 mg37.5%
Sodium 589.9 mg24.6%
Total Carbohydrates 17 g5.8%
Dietary Fiber 2.5 g9.9%
Sugars 1.3 g
Protein 33 g66.9%
Vitamin A 131.9% Vitamin C 75.5%
Calcium 16.5% Iron 10.2%
*Based on a 2000 Calorie diet