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Fillets In Parchment

Ingredients
  Fish fillets/Steaks 1 1⁄2 Pound (1" thick)
  Carrot 1 , peeled and cut into matchsticks
  Tomato 1 , chopped
  Zucchini 1 , cut into matchsticks
  Mushrooms 4 , sliced
  Onion 1⁄2 , sliced
Directions

GETTING READY
1. Preheat the oven to 450° F
2. Fold each parchment paper in half and cut as you would make a Valentine

MAKING
3. Place fish near fold line and cover with vegetable layers, beginning with carrot matchsticks and ending with onion slices
4.Drizzle with a little sesame oil if desired
5. Starting at the point, fold edges of parchment over twice to enclose fish and vegetables and place in a low-sided pan and bake at 450° F until packet is puffed and golden
6. Fillets need 8-10 minutes, steaks need 15 minutes
7. Put each packet on a dinner plate and cut open, but do not remove paper

SERVING
8. Can be served with a sauce of your choice

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Mediterranean
Course: 
Main Dish
Method: 
Baked
Ingredient: 
Fish
Interest: 
Healthy
Preparation Time: 
10 Minutes
Cook Time: 
10 Minutes
Ready In: 
20 Minutes
Servings: 
4

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Average: 4.4 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 181 Calories from Fat 35

% Daily Value*

Total Fat 4 g6.2%

Saturated Fat 0.05 g0.24%

Trans Fat 0 g

Cholesterol 112.5 mg37.5%

Sodium 168.7 mg7%

Total Carbohydrates 7 g2.2%

Dietary Fiber 1.8 g7.3%

Sugars 3.4 g

Protein 32 g63.5%

Vitamin A 58.1% Vitamin C 25.1%

Calcium 11% Iron 2.4%

*Based on a 2000 Calorie diet

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Fillets In Parchment Recipe