Friday, January 26, 2007

Fish in Foil

A meal-in-one. Serve with rice or potato for a complete dinner

1 1/4 pounds (570g) cod fillets, (or any white fish fillet)
1 Tbsp (15mL) olive oil
1/2 tsp (2g) garlic powder
1/2 tsp (3g) salt (sea salt if on a corn-free diet*)
1/2 tsp (2g) black pepper, freshly ground
1 cup (140g) zucchini, sliced
1 cup (90g) mushrooms, sliced
1 cup (180g) red onion, sliced
1 tomato, cut into small chunks
2 Tbsp (5g) fresh parsley, chopped

Preheat oven to 450°F (230°C).
Divide fish into four portions and place in the center of a 12-inch (30cm) square of foil.
Brush fish with oil and sprinkle with garlic powder, salt and pepper. Put zucchini, mushrooms, tomatoes and onions on top of fish. Fold and seal foil.
Place foil pouches on a shallow pan and bake for 20–30 minutes until fish flakes when tested with a fork.
Fold back foil and sprinkle with fresh parsley. Serve in foil.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts
Calories: 179
Total Fat: 5g
% Calories from fat: 23%
Protein: 27g
Carbohydrate: 7g
Cholesterol: 61mg
Sodium: 350mg

Recipe By:evitamins



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