Directions:
- Preheat oven to 450degrees.
- Cut four 15 inch squares of parchment paper; fold each crosswise in half, then open.
- Place 1/4 each of the zucchini and onion onto side of each square; top with haddock.
- Divide tomatoes, olives and capers over fish.
- Sprinkle each with 1/4 of the oil, lemon juice, oregano and pepper.
- Fold paper over so that edges meet, double fold edges and pinch to seal.
- Bake on a baking sheet at 450 degrees for about 20 mins or until fish flakes easily and vegetables are tender.
- Let stand for 2 minutes before opening.
- Serve over cooked rice or orzo pasta, pouring any juices from packet on top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 254.91 Kcal (1067 kJ) | ||
| Calories from fat | 89.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.99g | 15% | |
|---|---|---|---|
| Cholesterol | 104.22mg | 35% | |
| Sodium | 837.71mg | 35% | |
| Potassium | 758.03mg | 16% | |
| Total Carbs | 5.77g | 2% | |
| Sugars | 2.81g | 11% | |
| Dietary Fiber | 1.82g | 7% | |
| Protein | 32.1g | 64% | |
| Vitamin C | 14.1mg | 23% | |
| Iron | 0.2mg | 1% | |
| Calcium | 49mg | 5% | |
| Amount Per 100 g | |||
| Calories | 82.04 Kcal (343 kJ) | ||
| Calories from fat | 28.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.21g | 15% | |
|---|---|---|---|
| Cholesterol | 33.54mg | 35% | |
| Sodium | 269.61mg | 35% | |
| Potassium | 243.96mg | 16% | |
| Total Carbs | 1.86g | 2% | |
| Sugars | 0.9g | 11% | |
| Dietary Fiber | 0.59g | 7% | |
| Protein | 10.33g | 64% | |
| Vitamin C | 4.5mg | 23% | |
| Iron | 0.1mg | 1% | |
| Calcium | 15.8mg | 5% | |
* 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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