Baked Fish and Veggies in one Wrap

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 4-4oz fish filets (choose your favorite type of fish for a filet)
• 1 medium broccoli head
• 1 medium carrot
• 1 medium zucchini
• 1 red pepper
• 2 tbsp olive oil
• 1 tsp salt
• ½ tsp lemon pepper seasoning
• You will also need: cooking spray and aluminum foil

Directions:

1. Clean fish fillets from skin if needed and set aside.
2. Cut the broccoli to get only the florets and set aside.
3. Peel and then cut the carrots and zucchini in cubes. Clean the seeds from the red pepper and cube it too.
4. Cut aluminum foil into 4 large sheets around the size of an 8 by 11 inch paper. Use the cooking spray on one side of the aluminum foil lightly, then place ¼ of the veggies, 1 fish fillet, ½ tbsp olive oil, ¼ tsp salt, 1/8 tsp lemon pepper seasoning and wrap tightly the aluminum foil and repeat for the remaining 3 fish filets. Place them all on an aluminum covered baking pan. Preheat oven to 450F. Then bake wrapped fish for about 7 to 10 minutes at 360F.
5. Open the wrapped fish and use a fork to check if fish is ready. The fish is ready when it is white and flaky, falling apart easily. Don't overcook.

Nutrition Facts Servings Per Recipe: 4 Amount Per Serving Calories 219 Total Fat 11g Saturated Fat 2g Polyunsat Fat 2g Monounsat Fat 7g Total Carbohydrate 10g Dietary Fiber 3g Cholesterol 104 mg Protein 23g Sodium 656 mg




Exchanges per Serving 3 lean meat 2 fat 2 vegetable

*nutrition information may vary slightly according to fish used.