Directions:
- Preheat the oven to 425 degrees F.
- Season the fish fillets with the salt and pepper. Place 1 fish fillet at the center of each piece of foil. Evenly distribute the zucchini, carrot, bell pepper, and shallots among the 4 packets. Sprinkle each fillet with 2 tablespoons of the wine and 1/2 tablespoons of the oil. Top each fillet with 3 lemon slices. Seal the packets securely, leaving a little room to allow the fish to steam. Transfer the packets to a baking sheet and bake for 15 minutes.
- Stir the parsley into the cooked rice. Divide the rice evenly onto 4 serving plates. Remove the fish packets from the oven and carefully open them. Remove the lemon slices. Serve the fish topped with the vegetables and juices over the rice and garnish with fresh chives.
- Per Serving: Calories 355; Total Fat 10g (Sat Fat 1.5g, Mono Fat 6g, Poly Fat 1.5g); Protein 30g; Carb 31g; Fiber 3.5g; Cholesterol 70mg; Sodium 430mg
- Excellent Source of: Niacin, Vitamin D, Phosphorus, Selenium, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Protein, Potassium, Vitamin K, Magnesium, Manganese
- Good Source of: Fiber, Thiamin, Riboflavin, Folate, Pantothenic Acid, Iron, Zinc
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 270.45 Kcal (1132 kJ) | ||
| Calories from fat | 77.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.6g | 13% | |
|---|---|---|---|
| Cholesterol | 12.75mg | 4% | |
| Sodium | 401.92mg | 17% | |
| Potassium | 413.94mg | 9% | |
| Total Carbs | 36.62g | 12% | |
| Sugars | 6.62g | 26% | |
| Dietary Fiber | 4.85g | 19% | |
| Protein | 8.46g | 17% | |
| Vitamin C | 36.1mg | 60% | |
| Vitamin A | 0.7mg | 22% | |
| Iron | 9.3mg | 52% | |
| Calcium | 55mg | 6% | |
| Amount Per 100 g | |||
| Calories | 98.07 Kcal (411 kJ) | ||
| Calories from fat | 28.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.12g | 13% | |
|---|---|---|---|
| Cholesterol | 4.62mg | 4% | |
| Sodium | 145.74mg | 17% | |
| Potassium | 150.1mg | 9% | |
| Total Carbs | 13.28g | 12% | |
| Sugars | 2.4g | 26% | |
| Dietary Fiber | 1.76g | 19% | |
| Protein | 3.07g | 17% | |
| Vitamin C | 13.1mg | 60% | |
| Vitamin A | 0.2mg | 22% | |
| Iron | 3.4mg | 52% | |
| Calcium | 20mg | 6% | |
* 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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