Tuesday, November 11, 2008

Trader Tuesday: Herbed Fish and Vegetables

So this recipe is taken from Prevention's Healthy One-Dish Meals in Minutes. It's on our meal plan for Friday night, so I can't speak to how good it tastes, only that it's quick (40 minutes total - prep and cooking time) and easy! 

Herbed Fish and Vegetables 

1 1/2 Tbsp lemon juice 
1 tsp dried thyme leaves 
1/2 tsp onion salt
1/4 tsp ground allspice 
1/8 tsp freshly ground black pepper 
Pinch of ground red pepper (optional) 
4 swordfish, halibut or other firm white fish fillets (4 oz each)
4 medium potatoes, cut into 1/2" cubes
4 onions, quartered 
2 stalks celery, thinly sliced 
1 large green pepper, cubed 
4 tsp butter or margarine 

Preheat the oven to 425F.  

Lay four 12" x 18" pieces of aluminum foil or parchment paper on the work surface and lightly coat with no-stick spray. 

In a medium bowl, combine the lemon juice, thyme, onion salt, all-spice, black pepper and red pepper. Add the fish, potatoes, onions, celery and green peppers. Toss to coat. 

Place a fish fillet in the center of each piece of foil or paper. Divide the vegetables evenly among them. Top with the butter or margarine. 

Fold the long sides of foil or paper together, making several folds to encase the food snugly. Fold the ends closed, like a package to enclose securely. 

Lay the packets, seam side up, on a baking sheet. Bake for 25-30 minutes, or until the fish and vegetables are tender when tested with a fork. Be careful of escaping steam when opening the packets. 

Per Serving: 373 calories, 8.8g total fat, 3.7 g saturated fat, 55 mg cholesterol, 369 mg. sodium

4 comments:

Crimson Rambler said...

and if you just wanted to make one or two, you could do it in your toaster-oven, right?

Julie said...

This sounds really good! I suck at cooking fish (unless it has been breaded by Mrs. Paul's) but this sounds like something I could actually do. Thanks! :)

Mandy said...

sounds good and easy!!

also, do you noramlly eat fish on fridays or is it just coincidence?

Chorus said...

Nope, just a coincidence Mandy! We do try and eat fish at least once a week, but we're not ritualistic about it. :)