Directions:
- Put a baking dish in the oven and preheat it to 400 degrees.
- Take 8 sheets of foil, each about 18 inches long. Placed one piece on top of the other, making 4 packages.
- Generously rub the fish with some of the olive oil. Season with salt and pepper; put it on a piece of foil. Sprinkle with garlic and parsley (or basil). Fold the foil onto itself, crimping the edges as tightly as possible. Repeat. You can chill the packages until ready to cook, but no longer than 6 hours.
- Put the pkgs in the baking dish. Bake for about 15 minutes (or about 8 minutes from the time it starts sizzling). Let sit for couple of minutes before carefully slitting open the package.
- Spoon out fish and serve with lemon.
- VARIATION 1: Add any or all of the following to each package: 1 seeded and diced plum tomato, a few black olives, some capers, some very thinly sliced onion.
- VARIATION 2: If you don't want to mess with the foil, put it all in a covered baking dish (like Corningware). Bake at 350 to 400 degrees until cooked through. (The point of a thin knife inserted into the thickest part meets little resistance.) It would be 10-15 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 270.01 Kcal (1130 kJ) | ||
| Calories from fat | 133.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.83g | 23% | |
|---|---|---|---|
| Cholesterol | 93.25mg | 31% | |
| Sodium | 603.69mg | 25% | |
| Potassium | 489.98mg | 10% | |
| Total Carbs | 0.46g | 0% | |
| Sugars | 0.04g | 0% | |
| Dietary Fiber | 0.13g | 1% | |
| Protein | 29.92g | 60% | |
| Vitamin C | 5.2mg | 9% | |
| Iron | 0.2mg | 1% | |
| Calcium | 22.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 124.06 Kcal (519 kJ) | ||
| Calories from fat | 61.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.81g | 23% | |
|---|---|---|---|
| Cholesterol | 42.85mg | 31% | |
| Sodium | 277.37mg | 25% | |
| Potassium | 225.13mg | 10% | |
| Total Carbs | 0.21g | 0% | |
| Sugars | 0.02g | 0% | |
| Dietary Fiber | 0.06g | 1% | |
| Protein | 13.75g | 60% | |
| Vitamin C | 2.4mg | 9% | |
| Iron | 0.1mg | 1% | |
| Calcium | 10.3mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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