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Nutrition Facts
Nutrition facts per serving:
- Calories 261
- Protein(gm)37
- Carbohydrate(gm)12
- Fat, total(gm)7
- Cholesterol(mg)55
- Saturated fat(gm)1
- Monosaturated fat(gm)2
- Polyunsaturated fat(gm)2
- Dietary Fiber, total(gm)1
- Sugar, total(gm)5
- Vitamin A(IU)2187
- Vitamin C(mg)4
- Thiamin(mg)0
- Riboflavin(mg)0
- Niacin(mg)11
- Pyridoxine (Vit. B6)(mg)1
- Folate(µg)36
- Cobalamin (Vit. B12)(µg)2
- Sodium(mg)602
- Potassium(mg)898
- Calcium(DV %)101
- Iron(DV %)2
Fish in Parchment
Bake: 12 mins to 15 mins
Oven: 400°F
Ingredients
- 1 1/2 pounds fresh or frozen white fish fillets (such as halibut or red snapper), each about 3/4 inch thick
- 1/4 cup reduced-sodium chicken broth
- 2 tablespoons hoisin sauce
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon sugar
- 2 teaspoons cornstarch
- 2 teaspoons Asian chili garlic sauce (optional)
- 2 teaspoons toasted sesame oil
- 1 teaspoon grated fresh ginger
- 1 clove garlic, minced
- 4 12 inch squares parchment paper
- 3 green onions, cut into thin strips
- 1 carrot, cut into thin strips
- Hot steamed rice
Directions
Thaw fish if frozen. Cut fish into four equal pieces; set aside.
In a small saucepan combine chicken broth, hoisin sauce, soy sauce, sugar, cornstarch, Asian chili sauce (if desired), sesame oil, ginger, and garlic. Cook and stir until thickened and bubbly; cook and stir 1 minute more.
Place one portion of fish in middle of parchment square. Top with 2 tablespoons of the sauce, and one-quarter of the green onions and carrots. Bring up two opposite sides of parchment and fold several times over fish. Fold remaining ends of parchment and tuck under. Place fish packets in a shallow baking pan. Bake in a 400 degrees F oven for 12 to 15 minutes or until fish is opaque and flakes easily when tested with a fork. Serve with steamed rice.
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