Directions:
- Remove husks and silks from corn. Coat 3 large pieces of heavy-duty aluminum foil with cooking spray. Wrap each ear in a piece of foil. Twist foil at each end. Bake at 500° for 20 minutes. Remove from oven and let cool slightly. Cut corn from cob, and place in a medium bowl. Add tomato, onion, 1/2 cup cilantro, and next 3 ingredients; stir well.
- Place 1 fish fillet on each of 4 additional large pieces of heavy-duty aluminum foil coated with cooking spray. Combine yogurt, garlic powder, and salt; spread evenly on both sides of fillets. Let stand 15 minutes.
- Spoon corn mixture evenly onto fillets. Wrap each fillet securely, sealing edges. Bake at 450° for 20 to 25 minutes. Unwrap fillets; sprinkle with remaining 1/4 cup cilantro. Serve with lime slices, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 145.9 Kcal (611 kJ) | ||
| Calories from fat | 12.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.42g | 2% | |
|---|---|---|---|
| Cholesterol | 11.96mg | 4% | |
| Sodium | 210.96mg | 9% | |
| Potassium | 636.12mg | 14% | |
| Total Carbs | 23.29g | 8% | |
| Sugars | 8.09g | 32% | |
| Dietary Fiber | 5.06g | 20% | |
| Protein | 12.49g | 25% | |
| Vitamin C | 17.6mg | 29% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.2mg | 7% | |
| Calcium | 58.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 70.93 Kcal (297 kJ) | ||
| Calories from fat | 6.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.69g | 2% | |
|---|---|---|---|
| Cholesterol | 5.82mg | 4% | |
| Sodium | 102.56mg | 9% | |
| Potassium | 309.25mg | 14% | |
| Total Carbs | 11.32g | 8% | |
| Sugars | 3.93g | 32% | |
| Dietary Fiber | 2.46g | 20% | |
| Protein | 6.07g | 25% | |
| Vitamin C | 8.6mg | 29% | |
| Iron | 0.6mg | 7% | |
| Calcium | 28.3mg | 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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