Ingredients:
- 2 (4 -6 oz) haddock fillets, thawed or 2 (4 -6 oz) pollock fillets or 2 (4 -6 oz) orange roughy fillets, thawed
Directions:
- Cut two sheets of heavy-duty foil paper 12 x 18 .
- Preheat oven to 450 degrees Fahrenheit or preheat barbecue grill to medium-high.
- Spray each piece of foil paper with nonstick spray or lightly oil.
- Center one fish fillet on each sheet of foil paper.
- Divide green onions and top each fillet.
- Divide frozen veggies, or precooked leftover veggies, and place around fillet. Add one ice cube to each packet if using leftover cooked veggies to prevent drying.
- Sprinkle both packets of fillets and veggies with seasonings to taste.
- Top each packet with bits of butter.
- Bring up the foil paper sides. Double fold the top and ends to seal the packets, leaving room for heat circulation inside.
- Bake packets for 18 to 20 minutes on a cookie sheet in the preheated oven. Or, grill 10 to 12 minutes in a covered grill.
- Drizzle with lemon juice or serve lemon wedges on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 79.42 Kcal (333 kJ) | ||
| Calories from fat | 52.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 9% | |
|---|---|---|---|
| Cholesterol | 30.57mg | 10% | |
| Sodium | 646.12mg | 27% | |
| Potassium | 135.97mg | 3% | |
| Total Carbs | 1.5g | 1% | |
| Sugars | 0.46g | 2% | |
| Dietary Fiber | 0.77g | 3% | |
| Protein | 5.16g | 10% | |
| Vitamin C | 10.6mg | 18% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.7mg | 4% | |
| Calcium | 23.1mg | 2% | |
| Amount Per 100 g | |||
| Calories | 137.42 Kcal (575 kJ) | ||
| Calories from fat | 90.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.01g | 9% | |
|---|---|---|---|
| Cholesterol | 52.88mg | 10% | |
| Sodium | 1117.94mg | 27% | |
| Potassium | 235.27mg | 3% | |
| Total Carbs | 2.6g | 1% | |
| Sugars | 0.79g | 2% | |
| Dietary Fiber | 1.33g | 3% | |
| Protein | 8.93g | 10% | |
| Vitamin C | 18.4mg | 18% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.2mg | 4% | |
| Calcium | 40mg | 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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