Caribbean Fish in a Packet Recipe

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Caribbean Fish in a Packet
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Ingredients:

Directions:

  1. Preheat the oven to 450 deg F.
  2. Cut 2 sheets of aluminium foil, 12 x 24 inches.
  3. Fold each sheet of foil over to make a square of double thickness.
  4. Brush a little oil on the centre portion of each square.
  5. Rinse the fish and prepare all of the ingredients.
  6. Place a fish fillet on each square.
  7. Top with the capsicum, and sprinkle with the oliv oil, spring onions, cilantro, lime juice, chiles, salt and pepper.
  8. Fold the foil into airtight packets.
  9. Bake for 20 minutes.
  10. Open carefully[to avoid a blast of steam], and check that the fish is done.
  11. Transfer the fish,vegetables and juices to serving plates.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 227.78 Kcal (954 kJ)
Calories from fat 171.95 Kcal
% Daily Value*
Total Fat 19.11g 29%
Sodium 221.83mg 9%
Potassium 303.91mg 6%
Total Carbs 8.83g 3%
Sugars 1.97g 8%
Dietary Fiber 3.61g 14%
Protein 7.54g 15%
Vitamin C 30.3mg 50%
Iron 1.2mg 7%
Calcium 56mg 6%
Amount Per 100 g
Calories 206.98 Kcal (867 kJ)
Calories from fat 156.25 Kcal
% Daily Value*
Total Fat 17.36g 29%
Sodium 201.57mg 9%
Potassium 276.16mg 6%
Total Carbs 8.03g 3%
Sugars 1.79g 8%
Dietary Fiber 3.28g 14%
Protein 6.85g 15%
Vitamin C 27.5mg 50%
Iron 1.1mg 7%
Calcium 50.9mg 6%

* 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

  • 5.4
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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