Directions:
- Preheat oven to 400°; have ready 4 squares of tin foil or greaseproof parchment paper, large enough to envelope each portion of fish and vegetables; butter or oil the foil or parchment paper.
- With the remaining oil, stir-fry the onion, garlic, carrot and potatoes a few minutes or until lightly colored.
- Cover and reduce heat to low, simmering until soft, for a few minutes, stirring a few times; Add the tomatoes and cook, uncovered, for about 4 minutes longer.
- Remove from the heat; divide in four portions and spread onto the four pieces of foil/paper.
- Then place the fish steaks on top; scatter with basil; season with salt and pepper; Pour a little wine or cider over all; then sprinkle EACH portion with 2 teaspoons olive oil.
- Fold up in parcels, sealing tightly; bake in preheated oven for 10-15 minutes (depending on thickness, some fish steaks may need more time) and serve garnished with the lemon quarters.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 563.69 Kcal (2360 kJ) | ||
| Calories from fat | 212.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.66g | 36% | |
|---|---|---|---|
| Cholesterol | 111.11mg | 37% | |
| Sodium | 130.1mg | 5% | |
| Potassium | 1018.29mg | 22% | |
| Total Carbs | 8.93g | 3% | |
| Sugars | 3.37g | 13% | |
| Dietary Fiber | 2.12g | 8% | |
| Protein | 67.09g | 134% | |
| Vitamin C | 18.6mg | 31% | |
| Vitamin A | 7mg | 232% | |
| Iron | 319.9mg | 1777% | |
| Calcium | 55.7mg | 6% | |
| Amount Per 100 g | |||
| Calories | 146.27 Kcal (612 kJ) | ||
| Calories from fat | 55.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.14g | 36% | |
|---|---|---|---|
| Cholesterol | 28.83mg | 37% | |
| Sodium | 33.76mg | 5% | |
| Potassium | 264.23mg | 22% | |
| Total Carbs | 2.32g | 3% | |
| Sugars | 0.87g | 13% | |
| Dietary Fiber | 0.55g | 8% | |
| Protein | 17.41g | 134% | |
| Vitamin C | 4.8mg | 31% | |
| Vitamin A | 1.8mg | 232% | |
| Iron | 83mg | 1777% | |
| Calcium | 14.5mg | 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.
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