How to Make Seasonal Baked Whitefish Pouch
Foil or parchment pouches are an easy way to make perfectly cooked and seasoned fish with vegetables. By sealing the edges of the pouches, you’ll seal in all of the moistness. The result—lots of savory sauciness in the pouch after cooking, with no clean up! Serve the steamy fish and vegetables over farro or brown rice, or sop up this flavorful sauce with a whole-grain roll. Complete your meal with a crisp side salad, too.
12 min prep time
18 min cook time
4servings
1 pouch
Step-By-Step Instructions:
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Preheat the oven to 425° F. Cut a sheet of parchment paper or aluminum foil into 4 (12-inch) square pieces.
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Top the right half of each square with, in order: 1 cup vegetables, 1½ tsp oil, a dash (about 1/ 16 tsp) of salt, 1 fish fillet, 1 Tbsp shallot, 1 tsp lemon juice, ¼ tsp herbs, and a dash of salt.
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Fold the left side of each square over the ingredients. Seal the edges well. Place on a baking sheet. Bake for 18 minutes, until the vegetables are tender and the fish is flaky, with an internal temperature of at least 145° F.
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Let the fish stand for about 5 minutes, then carefully open the pouches and serve, in or out of the pouch.
Nutrition facts
4 Servings
-
Serving Size
1 pouch
-
Amount per serving
Calories
210
- % Daily value*
-
Total Fat
10g
13%-
Saturated Fat
1.1g
6% -
Trans Fats
0g
-
Saturated Fat
-
Cholesterol
35mg
12% -
Sodium
350mg
15% -
Total Carbohydrate
6g
2%-
Dietary Fiber
2g
7% -
Total Sugars
3g
-
Dietary Fiber
-
Protein
25g
-
Potassium
860mg
18%