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.


Fish in Parchment

by 3  people


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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 squares 
    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 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 information
Per Serving: 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) 2186.56, vit. C (mg) 3.54, Thiamin (mg) 0.12, Riboflavin (mg) 0.19, Niacin (mg) 10.66, Pyridoxine (Vit. B6) (mg) 0.66, Folate (g) 36.29, Cobalamin (Vit. B12) (g) 2.07, sodium (mg) 602, Potassium (mg) 898, calcium (mg) 100.97, iron (mg) 1.98, Percent Daily Values are based on a 2,000 calorie diet
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