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Fish in Parchment

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  • Makes: 4 servings
  • Prep: 20 mins
  • Bake: 12 mins 400°F

Fish in Parchment

Ingredients

Directions

  1. Thaw fish if frozen. Cut fish into four equal pieces; set aside.
  2. In a small saucepan combine chicken broth, hoisin sauce, soy sauce, sugar, cornstarch, Asian chili sauce (if desired), sesame oil, ginger, and garlic. Cook and stir until thickened and bubbly; cook and stir 1 minute more.
  3. Place one portion of fish in middle of parchment square. Top with 2 tablespoons of the sauce, and one-quarter of the green onions and carrots. Bring up two opposite sides of parchment and fold several times over fish. Fold remaining ends of parchment and tuck under. Place fish packets in a shallow baking pan. Bake in a 400 degree F oven for 12 to 15 minutes or until fish is opaque and flakes easily when tested with a fork. Serve with steamed rice. Makes 4 servings.

Nutrition Facts (Fish in Parchment)

    Per serving:
  • 261 kcal cal.,
  • 7 g fat
  • (1 g sat. fat,
  • 2 g polyunsaturated fat,
  • 2 g monounsatured fat),
  • 55 mg chol.,
  • 602 mg sodium,
  • 12 g carb.,
  • 1 g fiber,
  • 5 g sugar,
  • 37 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet

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