Fish in Paper 118cals Per Serve
Discover the perfect balance of flavor and simplicity with this "Fish in Paper" recipe, a light and healthy dish that comes in at just 118 calories per serving. Featuring tender white fish fillets like cod or tilapia, this recipe wraps them in parchment along with vibrant zucchini, sweet julienned carrots, juicy cherry tomatoes, and fragrant lemon slices. A drizzle of olive oil, fresh parsley, and minced garlic enhance the natural flavors, while the unique parchment paper cooking technique locks in moisture and creates a beautifully aromatic presentation. Ready in just 25 minutes, this low-calorie dinner is as nutritious as it is elegant, making it ideal for midweek meals or impressive yet fuss-free entertaining. Serve straight from the parchment for a rustic, no-fuss plating that pairs perfectly with a light side salad or steamed grains.
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Recipe Information
Ingredients
- 2 pieces (100g each) White fish fillets (e.g., cod, tilapia, or snapper)
- 1 small (sliced into thin rounds) Zucchini
- 1 small (julienned) Carrot
- 6 whole Cherry tomatoes
- 0.5 medium (sliced into thin rounds) Lemon
- 2 teaspoons (finely chopped) Fresh parsley
- 1 teaspoon Olive oil
- 1 clove (minced) Garlic
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 sheets (approximately 12x16 inches each) Parchment paper
- 2 pieces (8 inches each) Cooking twine (optional)
Instructions
Preheat your oven to 200°C (400°F).
Lay out the two sheets of parchment paper on a clean, flat surface.
Place one fish fillet in the center of each parchment sheet.
Divide the zucchini slices, julienned carrot, cherry tomatoes, and lemon slices evenly between the two parchment sheets, arranging them on top and around the fish.
Drizzle 1/2 teaspoon of olive oil over each fillet and sprinkle each with 1 teaspoon of chopped parsley, a pinch of minced garlic, salt, and black pepper.
Fold the parchment paper over the fish and vegetables to enclose them completely, creating a packet. Fold the edges tightly starting from one side and working your way around. If desired, tie with cooking twine to secure.
Place the packets on a baking sheet and bake in the preheated oven for 15 minutes or until the fish is cooked through and flakes easily with a fork.
Remove the packets from the oven and carefully open them, being mindful of the hot steam. Serve directly in the parchment for a rustic presentation or transfer to plates.
Enjoy your light and delicious Fish in Paper, a low-calorie meal packed with flavor!
Nutrition Facts
Calories |
149 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 5% | |
| Saturated Fat | 0.5 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 327 mg | 14% | |
| Total Carbohydrate | 9.1 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.3 g | ||
| Protein | 21.8 g | 44% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 52 mg | 4% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 699 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
