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Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla Recipe

Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla Recipe

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Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla

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Ingredients:

Serving

6 (6-oz) red snapper or other firm whitefish fillets
3/4 tsp salt
1/4 tsp freshly ground black pepper
cooking spray
2 1/2 cups thinly sliced leek (about 3 large)
2 1/2 cups thinly sliced fennel bulb (about 2 small bulbs)
2 1/2 cups (2-inch) julienne-cut carrot
1/2 cup fat-free , less-sodium chicken broth
1 tbsp low-sodium soy sauce
1/4 cup chopped fresh chives, divided
2 tbsp fresh lemon juice, divided
3 (6-inch) vanilla beans , split lengthwise and halved crosswise

Directions:

Preheat oven to 400°.
Sprinkle fish with salt and pepper.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add leek, fennel, and carrot; sauté 4 minutes or until carrot is crisp-tender. Add broth and soy sauce; cook 3 minutes or until liquid evaporates. Stir in 3 tablespoons chives and 1 tablespoon lemon juice.
Cut 6 (14-inch) squares of parchment paper. Fold each square in half; open each. Place 1 cup vegetable mixture near fold of each paper. Place 1 fish fillet on top of vegetable mixture; top with 1/2 teaspoon chives, 1/2 teaspoon lemon juice, and 2 pieces vanilla bean. Fold paper; seal edges with narrow folds. Place packets on each of 2 baking sheets.
Bake at 400° for 18 minutes or until puffy and lightly browned, rotating baking sheets after 9 minutes. Place on plates, and cut open. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	75.16 Kcal (315 kJ)
Calories from fat	2.76 Kcal
		% Daily Value*
Total Fat	0.31g	0%
Cholesterol	10.48mg	3%
Sodium	463.89mg	19%
Potassium	394.86mg	8%
Total Carbs	8.87g	3%
Sugars	2.13g	9%
Dietary Fiber	1.94g	8%
Protein	9.26g	19%
Vitamin C	12.7mg	21%
Iron	1.6mg	9%
Calcium	66.5mg	7%

Amount Per 100 g
Calories	56.83 Kcal (238 kJ)
Calories from fat	2.08 Kcal
		% Daily Value*
Total Fat	0.23g	0%
Cholesterol	7.93mg	3%
Sodium	350.74mg	19%
Potassium	298.55mg	8%
Total Carbs	6.7g	3%
Sugars	1.61g	9%
Dietary Fiber	1.47g	8%
Protein	7g	19%
Vitamin C	9.6mg	21%
Iron	1.2mg	9%
Calcium	50.3mg	7%

* 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.

Tastes

salty
savory
bitter
sweet

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