Directions:
- Cook the rice as desired.
- While Rice is cooking Cut 4 pieces of Aluminum Foil (enough to wrap the fish, Rice & Vegetable).
- Place 1 piece of fillet on each piece of the foil.
- Coat the fillets with Garlic & herbs.
- Place equally divided rice on top of the fish pieces.
- Top with Thinly slices or finely chopped Vegetables
- Wrap the meal securing well.
- Bake at 180 for 20 - 30 minutes checking once at 15 minutes.
- Fish is ready when white all the way through and the veggies are cooked.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 158.53 Kcal (664 kJ) | ||
| Calories from fat | 10.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.18g | 2% | |
|---|---|---|---|
| Sodium | 58.06mg | 2% | |
| Potassium | 333.62mg | 7% | |
| Total Carbs | 32.6g | 11% | |
| Sugars | 0.82g | 3% | |
| Dietary Fiber | 6.37g | 25% | |
| Protein | 6.83g | 14% | |
| Vitamin C | 11.8mg | 20% | |
| Iron | 2mg | 11% | |
| Calcium | 32mg | 3% | |
| Amount Per 100 g | |||
| Calories | 79.15 Kcal (331 kJ) | ||
| Calories from fat | 5.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.59g | 2% | |
|---|---|---|---|
| Sodium | 28.99mg | 2% | |
| Potassium | 166.56mg | 7% | |
| Total Carbs | 16.28g | 11% | |
| Sugars | 0.41g | 3% | |
| Dietary Fiber | 3.18g | 25% | |
| Protein | 3.41g | 14% | |
| Vitamin C | 5.9mg | 20% | |
| Iron | 1mg | 11% | |
| Calcium | 16mg | 3% | |
* 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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