Fish in Parchment
This easy fish dinner includes a chili garlic sauce that adds a spicy kick. Omit it if you'd like a milder meal.
Prep Time:
20 mins
Total Time:
32 mins
Servings:
4 servings
Ingredients
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1-1/2 pounds fresh or frozen white fish fillets (such as halibut or red snapper), each about 3/4 inch thick
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1/4 cup reduced-sodium chicken broth
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2 tablespoons hoisin sauce
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2 tablespoons reduced-sodium soy sauce
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1 tablespoon sugar
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2 teaspoons cornstarch
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2 teaspoons Asian chili garlic sauce (optional)
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2 teaspoons toasted sesame oil
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1 teaspoon grated fresh ginger
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1 clove garlic, minced
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4 12-inch squares parchment paper
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3 green onions, cut into thin strips
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1 carrot, cut into thin strips
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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 degrees F oven for 12 to 15 minutes or until fish is opaque and flakes easily when tested with a fork. Serve with steamed rice.
Nutrition Facts
Calories 261, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 2 g, Cholesterol 55 mg, Sodium 602 mg, Carbohydrate 12 g, Total Sugar 5 g, Fiber 1 g, Protein 37 g. Daily Values: Vitamin A 0%, Vitamin C 6%, Calcium 10%, Iron 11%.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
Recommended Recipe:
Sweet Pepper Salsa Fish
One skillet and 30 minutes are all you need to cook these fish fillets. The fish is topped with the refreshing combo of sauteed vegetables and salsa.
See RecipeMore Great Recipe Ideas from Heart-Healthy Living
- Heart-Healthy Chicken Recipes
- Low-Cholesterol Recipes
- Heart-Healthy Desserts
- Low-Sodium Recipes
- Heart-Healthy Breakfasts
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