Fish in Parchment
Recipe from
Heart-Healthy Living
This easy fish dinner includes a chili garlic sauce that adds a spicy kick. Omit it if you'd like a milder meal.
Servings:
4 servings
Prep Time:
20 mins
Total Time:
32 mins
Ingredients
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1-1/2 poundsfresh or frozen white fish fillets (such as halibut or red snapper), each about 3/4 inch thicksee savings
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1/4 cupreduced-sodium chicken brothsee savings
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2 tablespoonshoisin saucesee savings
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2 tablespoonsreduced-sodium soy saucesee savings
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1 tablespoonsugarsee savings
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2 teaspoonscornstarchsee savings
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2 teaspoonsAsian chili garlic sauce (optional)see savings
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2 teaspoonstoasted sesame oilsee savings
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1 teaspoongrated fresh gingersee savings
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1 clovegarlic, mincedsee savings
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4 12-inch squaresparchment papersee savings
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3green onions, cut into thin stripssee savings
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1carrot, cut into thin stripssee savings
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Hot steamed ricesee savings
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: 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
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