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Orange Roughy In Packets
Baking fish and vegetables together in parchment or foil gives succulent results. And there's no mess to clean up.
Ingredients
1 carrot, julienned
¼ red bell pepper, sliced
6 whole Chinese snow pea pods
2 (6-ounce/170-g) orange roughy or cod fillets
2 tablespoons lime juice
Paprika
2 tablespoons capers
2 tablespoons chopped parsley
Details
Serves: 2
Method
Preheat oven to 425°F (220°C). Precook carrot in ½ cup (120 ml) water in a small saucepan for 5 minutes. Drain and set aside. Cut parchment or foil into 2 pieces large enough to wrap each fillet. Place half of carrot, bell pepper, and pea pods in center of each piece. Place 1 fillet on top of vegetables. Pour lime juice over fillets and sprinkle with paprika. Top with capers and parsley. Fold parchment or foil edges together; roll and fold to seal. Place on a baking sheet and bake 8 to 10 minutes. To serve, place packet on serving dish, cut a slash in top, and tear open.
Each serving contains:- Cal.173, Cal. from Fat 19, Protein 31g, Carb.6g, Total Fiber 2g, Total Fat 2g, Sat. Fat 0g, Chol.73mg, Sodium 511mg
