Directions:
- Preheat oven to 400 degrees F. Cut 4 12" squares of parchment and fold in half. For each packet put 4 asparagus, 4 carrots and 1 fillet on one side of the crease. Sprinkle with olive oil and seasoning. Top with orange slices. Then, fold paper over fish and vegetables. Make two or three 1" folds on the short ends, then repeat on the long side to enclose. Arrange on a large baking sheet. Bake for about 12 minutes. Check for doneness by unrolling a flap of paper (fish should flake easily and vegetables should be crisp-tender). Using scissors, carefully cut through the top of each pack, pulling paper away to expose the fish and veggies. Serve with brown rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 179.52 Kcal (752 kJ) | ||
| Calories from fat | 35.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.97g | 6% | |
|---|---|---|---|
| Cholesterol | 11.52mg | 4% | |
| Sodium | 173.05mg | 7% | |
| Potassium | 828.69mg | 18% | |
| Total Carbs | 30.97g | 10% | |
| Sugars | 19.18g | 77% | |
| Dietary Fiber | 7.63g | 31% | |
| Protein | 8.48g | 17% | |
| Vitamin C | 80.7mg | 134% | |
| Vitamin A | 1.2mg | 41% | |
| Iron | 1.5mg | 8% | |
| Calcium | 110.7mg | 11% | |
| Amount Per 100 g | |||
| Calories | 52.13 Kcal (218 kJ) | ||
| Calories from fat | 10.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.15g | 6% | |
|---|---|---|---|
| Cholesterol | 3.34mg | 4% | |
| Sodium | 50.26mg | 7% | |
| Potassium | 240.66mg | 18% | |
| Total Carbs | 8.99g | 10% | |
| Sugars | 5.57g | 77% | |
| Dietary Fiber | 2.22g | 31% | |
| Protein | 2.46g | 17% | |
| Vitamin C | 23.4mg | 134% | |
| Vitamin A | 0.4mg | 41% | |
| Iron | 0.4mg | 8% | |
| Calcium | 32.1mg | 11% | |
* 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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