Asparagus, Fish Dinner Parcels Recipe

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Asparagus, Fish Dinner Parcels
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Ingredients
7
Count
Nutrition
125
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 400F (200C).
  2. Cut four 12 x 13 inch rectangles of parchment.
  3. Paper (foil may be substituted if cooking in a conventional oven).
  4. Fold in half lengthwise and crease.
  5. Open each one.
  6. Arrange fish fillets on one side of each rectangle.
  7. Drizzle evenly with lemon juice.
  8. Place four asparagus spears on top of each fillet.
  9. Sprinkle tomato, onion and herbs evenly over asparagus.
  10. Season with salt and pepper.
  11. Fold other half of paper over.
  12. Seal completely by making a double 1/2 inch fold on all cut edges.
  13. Place parcels on a baking sheet.
  14. Bake in preheated oven about 10 minutes or until fish flakes and asparagus is crisp-tender.
  15. (If using parchment paper you can microwave on full power 9 to 10 minutes. Allow to stand 5 minutes).
  16. Serve on individual plates.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 125.5 Kcal (525 kJ)
Calories from fat 20.43 Kcal
% Daily Value*
Total Fat 2.27g 3%
Cholesterol 46.48mg 15%
Sodium 49.29mg 2%
Potassium 649.81mg 14%
Total Carbs 4.53g 2%
Sugars 2.65g 11%
Dietary Fiber 1.71g 7%
Protein 20.93g 42%
Vitamin C 11.1mg 19%
Iron 2.5mg 14%
Calcium 101.8mg 10%
Amount Per 100 g
Calories 57.18 Kcal (239 kJ)
Calories from fat 9.31 Kcal
% Daily Value*
Total Fat 1.03g 3%
Cholesterol 21.18mg 15%
Sodium 22.46mg 2%
Potassium 296.06mg 14%
Total Carbs 2.06g 2%
Sugars 1.21g 11%
Dietary Fiber 0.78g 7%
Protein 9.54g 42%
Vitamin C 5.1mg 19%
Iron 1.1mg 14%
Calcium 46.4mg 10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium

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