Ingredients:
- 4 white fish fillets, depending on the size ( again snapper , tilapia , even flounder and grouper will work too)
- 1 cup eggplant (i like to use the small japanese varieties which you can find almost any where these days)
Directions:
- Vegetables - Ok, first thing lets prepare your vegetables. In a saute pan, add the eggplant and onion and cook a minute. Now add the zucchini, olives, capers, tomatoes, seasoning (go light on the salt) and just simmer for a few minutes. It will continue to cook in the pouches.
- Fish - Get a nice sheet of foil about 10 x 10 (for each fillet) so you can fold it up basically like a present so you can add liquid without it leaking. Now, spray in inside of the foil with a little of the pam and place the fish fillet and season with a little salt and pepper if you want (not necessary).
- Topping - top with fish fillet with a lemon slice, then the tomato vegetable mixture, then pour a little of the white wine on top of the tomatoes. Just wrap up and place on a cookie sheet for the oven or the grill.
- Bake - 425 middle shelf for 30 minutes. Grill same timing. Depending on the thickness of your fish and the amount of filling it can take 30-40 minutes.
- Couscous - I like to use broth to cook, but water will be fine. Just in the microwave in the bowl you are serving it in, garnish with a little parsley if you want and olive oil.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 136.8 Kcal (573 kJ) | ||
| Calories from fat | 52.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.79g | 9% | |
|---|---|---|---|
| Cholesterol | 39.43mg | 13% | |
| Sodium | 219.67mg | 9% | |
| Potassium | 439.2mg | 9% | |
| Total Carbs | 4.77g | 2% | |
| Sugars | 2.12g | 8% | |
| Dietary Fiber | 1.16g | 5% | |
| Protein | 14.12g | 28% | |
| Vitamin C | 15.9mg | 27% | |
| Iron | 1.3mg | 7% | |
| Calcium | 133.2mg | 13% | |
| Amount Per 100 g | |||
| Calories | 92.88 Kcal (389 kJ) | ||
| Calories from fat | 35.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.93g | 9% | |
|---|---|---|---|
| Cholesterol | 26.77mg | 13% | |
| Sodium | 149.15mg | 9% | |
| Potassium | 298.21mg | 9% | |
| Total Carbs | 3.24g | 2% | |
| Sugars | 1.44g | 8% | |
| Dietary Fiber | 0.79g | 5% | |
| Protein | 9.59g | 28% | |
| Vitamin C | 10.8mg | 27% | |
| Iron | 0.9mg | 7% | |
| Calcium | 90.4mg | 13% | |
* 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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