Ingredients:
- 2 parchment paper squares (12 inches each)
- 2 orange roughy fillets (about 3/4 lb)
- 2 fresh dill sprigs
Directions:
- Cut each piece of parchment paper into a 12-in. heart. Brush paper with 1 tablespoon butter. Place a fillet on one side of each heart. Sprinkle with dill, lemon-pepper and garlic powder. Drizzle with remaining butter. Arrange lemon slices over fish.
- Fold parchment hearts in half. Beginning at the tip of the heart, fold edges together, 2 in. at a time. Place on a large baking sheet.
- Bake at 375° for 20-25 minutes. With a scissors, cut an X through top of parchment; fish should flake easily with a fork. Transfer each parchment heart to a dinner plate. Garnish with dill sprigs. Yield: 2 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 407.64 Kcal (1707 kJ) | ||
| Calories from fat | 136.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.21g | 23% | |
|---|---|---|---|
| Cholesterol | 214.86mg | 72% | |
| Sodium | 570.74mg | 24% | |
| Potassium | 311.99mg | 7% | |
| Total Carbs | 5.48g | 2% | |
| Sugars | 0.44g | 2% | |
| Dietary Fiber | 1.46g | 6% | |
| Protein | 60.67g | 121% | |
| Vitamin C | 7.9mg | 13% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.9mg | 10% | |
| Calcium | 23.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 178.89 Kcal (749 kJ) | ||
| Calories from fat | 60.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.68g | 23% | |
|---|---|---|---|
| Cholesterol | 94.29mg | 72% | |
| Sodium | 250.47mg | 24% | |
| Potassium | 136.91mg | 7% | |
| Total Carbs | 2.4g | 2% | |
| Sugars | 0.19g | 2% | |
| Dietary Fiber | 0.64g | 6% | |
| Protein | 26.62g | 121% | |
| Vitamin C | 3.5mg | 13% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.8mg | 10% | |
| Calcium | 10.2mg | 2% | |
* 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.
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