Baked Fish and Veggies in one Wrap
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
- Clean fish fillets from skin if needed and set aside.
- Cut the broccoli to get only the florets and set aside.
- Peel and then cut the carrots and zucchini in cubes. Clean the seeds from the red pepper and cube it too.
- 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.
- 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.
Courtesy of:
Raquel Pereira MS RD LD
Nutrition Facts Servings Per Recipe: 4
Amount Per Serving Calories 219
Total Fat 11g
Total Carbohydrate 10g
Protein 23g
Exchanges per Serving
3 lean meat
2 fat
2 vegetable