Directions:
- Prepare 2 18” squares of heavy duty foil by spraying lightly with non-stick spray. Arrange each fillet on a foil square. Sprinkle with salt and pepper.
- Combine the peas, carrots, onion, dill, and garlic, and divide between the two foil squares, spooning over fish. Drizzle each with white wine or broth.
- Fold foil into pockets, crimping to seal.
- Bake at 400 degrees for 20-25 minutes, until fish flakes easily and vegetables are crisp-tender.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 217.73 Kcal (912 kJ) | ||
| Calories from fat | 30.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.36g | 5% | |
|---|---|---|---|
| Cholesterol | 70.88mg | 24% | |
| Sodium | 232.51mg | 10% | |
| Potassium | 715.73mg | 15% | |
| Total Carbs | 14.21g | 5% | |
| Sugars | 5.58g | 22% | |
| Dietary Fiber | 4.64g | 19% | |
| Protein | 31.43g | 63% | |
| Vitamin C | 4.9mg | 8% | |
| Vitamin A | 1mg | 33% | |
| Iron | 3.1mg | 17% | |
| Calcium | 78.8mg | 8% | |
| Amount Per 100 g | |||
| Calories | 61.95 Kcal (259 kJ) | ||
| Calories from fat | 8.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.96g | 5% | |
|---|---|---|---|
| Cholesterol | 20.17mg | 24% | |
| Sodium | 66.16mg | 10% | |
| Potassium | 203.65mg | 15% | |
| Total Carbs | 4.04g | 5% | |
| Sugars | 1.59g | 22% | |
| Dietary Fiber | 1.32g | 19% | |
| Protein | 8.94g | 63% | |
| Vitamin C | 1.4mg | 8% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 0.9mg | 17% | |
| Calcium | 22.4mg | 8% | |
* 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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