Steamed Fish and Vegetables Recipe

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Ingredients:

Serving

1 whitefish fillet (4 oz)
1/2 cup thinly sliced carrot
1/2 cup thinly sliced zucchini
2 tsp lemon juice
1/2 tsp dried parsley flakes
1/2 tsp lemon-pepper seasoning
1/4 tsp dill weed

Directions:

Place fish on a 15-in. x 12-in. piece of heavy-duty foil. Add the vegetables and sprinkle with the lemon juice, parsley, lemon-pepper and dill. Fold foil over and fold in edges twice, forming a pouch.
Place on a baking sheet. Bake at 450° for 15-20 minutes or until vegetables are tender and fish flakes easily with a fork. Carefully open pouch and allow steam to escape. Yield: 1 serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	321.73 Kcal (1347 kJ)
Calories from fat	107.26 Kcal
		% Daily Value*
Total Fat	11.92g	18%
Cholesterol	119.98mg	40%
Sodium	178.54mg	7%
Potassium	1392.97mg	30%
Total Carbs	10.82g	4%
Sugars	3.52g	14%
Dietary Fiber	3.17g	13%
Protein	42.4g	85%
Vitamin C	48.4mg	81%
Vitamin A	0.6mg	21%
Iron	1.2mg	7%
Calcium	101mg	10%

Amount Per 100 g
Calories	81.82 Kcal (343 kJ)
Calories from fat	27.28 Kcal
		% Daily Value*
Total Fat	3.03g	18%
Cholesterol	30.51mg	40%
Sodium	45.41mg	7%
Potassium	354.25mg	30%
Total Carbs	2.75g	4%
Sugars	0.9g	14%
Dietary Fiber	0.81g	13%
Protein	10.78g	85%
Vitamin C	12.3mg	81%
Vitamin A	0.2mg	21%
Iron	0.3mg	7%
Calcium	25.7mg	10%

* 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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

6.8

Points
8

PointsPlus

Good Points

saturated fat free,
low sodium

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