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Fish in Parchment

Makes: 4 servings
Prep 20 mins Bake 400°F 12 mins
Fish in Parchment
Ingredients
  • 1 1/2 pounds  fresh or frozen white fish fillets (such as halibut or red snapper), each about 3/4 inch thick
  • 1/4 cup  reduced-sodium chicken broth
  • 2 tablespoons  hoisin sauce
  • 2 tablespoons  reduced-sodium soy sauce
  • 1 tablespoon  sugar
  • 2 teaspoons  cornstarch
  • 2 teaspoons  Asian chili garlic sauce (optional)
  • 2 teaspoons  toasted sesame oil
  • 1 teaspoon  grated fresh ginger
  • 1 clove garlic, minced
  • 4 12 inch square parchment paper
  • 3 green onions, cut into thin strips
  • 1 carrot, cut into thin strips
  • Hot steamed rice
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)
  • Servings Per Recipe 4,
  • cal. (kcal) 261,
  • Fat, total (g) 7,
  • chol. (mg) 55,
  • sat. fat (g) 1,
  • carb. (g) 12,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 2,
  • fiber (g) 1,
  • sugar (g) 5,
  • pro. (g) 37,
  • vit. A (IU) 2187,
  • vit. C (mg) 4,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 11,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (µg) 36,
  • Cobalamin (Vit. B12) (µg) 2,
  • sodium (mg) 602,
  • Potassium (mg) 898,
  • calcium (mg) 101,
  • iron (mg) 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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