Seasonal Baked Whitefish Pouch

Seasonal Baked Whitefish Pouch
Source: Clean & Simple Diabetes Cookbook/Diabetes Forecast. Recipe Credit: . Photo Credit: Eric Hinders/Mittera.
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Summary

Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.

This recipe featured in:

Diabetes Forecast Magazine


 

  • Prep time
    12 min
  • Cook time
    18 min
  • Servings
    4 Servings
  • Serving size
    1 pouch
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 pouch
  • Amount per serving Calories 210

  • Total Fat 10g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 35mg
  • Sodium 350mg
  • Total Carbohydrate 6g
    • Dietary Fiber 2g
    • Total Sugars 3g
  • Protein 25g
  • Potassium 860mg
  • Phosphorus 310mg

Choices/Exchanges: 1 Nonstarchy vegetable, 3 Lean protein, 1 Fat

Ingredients

Ingredients

  • bite-size nonstarchy vegetables, such as broccoli, peppers, yellow squash, and zucchini
    4 cup
  • extra virgin olive oil (divided)
    6 tsp
  • sea salt (divided)
    1/2 tsp
  • white fish such as halibut or cod (divided into 4 (4-oz) fillets)
    16 oz
  • shallot (finely chopped, divided)
    1 large
  • lemon juice (divided)
    4 tsp
  • dried herbs, such as rosemary or oregano
    1 tsp
Directions

Directions

  1. Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.

  2. Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.

  3. Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.

  4. Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.

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