Fish in Parchment Paper for Children
|Fish fillet||6 Ounce, skinless and boneless ((whitefish, tilapia or sole are good choices))|
|Shitake mushrooms||2 Small, stems removed, sliced|
|Sugar snap peas||1 Cup (16 tbs)|
|Red bell pepper||1 Cup (16 tbs), sliced|
|Baby bok choy||1 Small, chopped|
|Galic||1 Clove (5 gm)|
|Sesame oil||1 Teaspoon|
|Ginger||5 Gram, peeled, sliced|
|Braggs/Soy sauce||2 Teaspoon (or tamari (I like braggs because it has less sodium and more amino acids then soy sauce))|
1.Preheat oven to 400 degrees F and tear 1 long piece of parchment paper, just over a foot long. You could also use foil
2. Place the piece of parchment or foil on a work surface and fold in half like a book.
3. Make layered stacks dividing the ingredients in the center of the parchment where you made a fold like a book (I usually make a layer of the bok choy, garlic and ginger, add some of the mushrooms and snap peas, place the fish and remaining vegetables and then sprinkle the top with the sesame oil and Braggs)
4. Place the top of the parchment over the ingredients closing the “book”.
5. Starting at one end of the parchment, fold the edges of the paper over several times continuing to make creases all around the fish until it’s completely enclosed and no air can escape.
6. Place on a cookie sheet.
7. Bake for 20 minutes.
8. Cut open top to let out steam. Be careful, it’s hot!
9. Serve hot for adults and cool for kids. Also remember that there are big pieces of ginger and garlic that are really good for you, but you may want to remove them since they will be a surprise to a toddler not expecting them!
Serving size: Complete recipe
Calories 645 Calories from Fat 242
% Daily Value*
Total Fat 28 g42.9%
Saturated Fat 4.3 g21.4%
Trans Fat 0 g
Cholesterol 105 mg35%
Sodium 684 mg28.5%
Total Carbohydrates 49 g16.4%
Dietary Fiber 16.8 g67.3%
Sugars 25 g
Protein 56 g111.4%
Vitamin A 880% Vitamin C 1116.4%
Calcium 105.5% Iron 67.1%
*Based on a 2000 Calorie diet