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Seasonal Baked Whitefish Pouch
12 min prep time
18 min cook time
4servings
Recipe by
Jackie Newgent, RDN, CDN
Source
Clean & Simple Diabetes Cookbook
Photo by
Eric Hinders/Mittera
How to Make Seasonal Baked Whitefish Pouch
Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.
12 min prep time
18 min cook time
4servings
1 pouch (4 oz. fish + about 1 cup vegetables)
Print Recipe >
Step-By-Step Instructions:
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Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.
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Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.
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Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.
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Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.
Nutrition facts
4 Servings
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Serving Size
1 pouch (4 oz. fish + about 1 cup vegetables)
- Amount per serving Calories 170
- % Daily value*
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Total Fat
8g
10%
- Saturated Fat 1g 5%
- Trans Fats 0g
- Cholesterol 50mg 17%
- Sodium 430mg 19%
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Total Carbohydrate
6g
2%
- Dietary Fiber 2g 7%
- Total Sugars 4g
- Added Sugars 0g 0%
- Protein 22g
- Potassium 670mg 14%
Ingredients
assorted vegetable sticks (bite-sizenonstarchy vegetables, such as broccoli, peppers, yellow squash, and zucchini)
4 cup
extra virgin olive oil (divided)
6 tsp
sea salt (divided)
1/2 tsp
white fish such as halibut or cod (divided into 4 (4-oz) fillets)
16 oz
shallot (finely chopped, divided)
1 whole
lemon juice (divided)
4 tsp
dried herbs, such as rosemary or oregano
1 tsp
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Reviews & Ratings
Recommended
I didn't add the shallot or the lemon, but i will next time.
I added brown rice and my husband added hot sauce.
It's gone into our dinner rotation.