Baked Oriental Fillet Packets
Related recipes: Asian,
Fish, Herbs, High Fiber, Low-Fat,
Main Dishes, National Fisheries Institute,
Rice, Seafood,
Soy, Tilapia
Recipe courtesy of the National Fisheries Institute
Preparation facts
Yield: 2 servings
Ingredients
2 flounder, tilapia or sole fillets, about 1/4 pound each
1/8 tsp pepper
2 tsp oil
10 oz package Japanese or Oriental-style frozen vegetables,
thawed, or 2 cups mixed frozen vegetables, thawed
1 Tbs low sodium soy sauce
1 tsp corn starch
Hot rice for serving (optional)
Chopped chives for garnish (optional)
Directions
Pat fish dry, season with pepper and place in a baking dish. Heat oil
in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until
tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one
minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish
to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish
flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle
with chives if desired, and serve with rice.
Nutrition facts
Serving Size 1 serving
Calories 392
Calories from Fat 66 (17%)
% Daily Value*
11%Total Fat 7g
6%Saturated
Fat 1.3g
Polyunsaturated Fat 1.7g
Monounsaturated Fat 3.8g
29%Cholesterol 86mg
21%Sodium 501mg
22%Potassium 787mg
14%Total
Carbohydrate 43g
25%Dietary
Fiber 6.1g
Sugars 0g
Sugar Alcohols 0g
76%Protein 38g