Monday, May 4, 2009

Dilled Fish and Vegetable Packet



The one thing this recipe has going for it...nutrition. It's healthy. One serving equals just 178 calories and 2 grams of fat. Beyond that, it's okay. It is what it is, baked fish and vegetables.

Here's what it's not:



A juicy steak dinner. Tonight my husband asked, "Why do you have to make fish?" My answer, "Because it's healthy." I mean, as much as he'd like it, we can't have steak or pasta every night. Plus, he's got a physical tomorrow. Don't ya'll cram for important tests? This was my way of helping him cram. I mean, I can't send him in there all packed full of triglycerides, especially after he told me about his Cracker Barrel breakfast yesterday. This fish dish was just what the doctor ordered.

It's super easy to prep. Just line a baking sheet with foil and arrange a pound of fish fillets. You're supposed to spray them with butter flavored spray. This was my one cheat in the recipe. I don't even know what that "stuff" is made of. So, I used about 1/2 a tablespoon of softened real butter and spread it over the fish. Salt and pepper.



In a bowl, combine 2 cups of halved baby carrots, 2 cups of snow peas, a sliced green onion, a couple cloves of minced garlic, 2 tablespoons of snipped dill, and a little more salt and pepper.



Top the fish with your veggie mixture, then drizzle with white wine and/or chicken broth. I used about 1/4 cup of each.


Now put another piece of foil over the top and crimp the edges to seal before you pop it into a 400 degree oven for 20-25 minutes or until your fish flakes easily with a fork.



Here it is. The kids loved the baby carrots. I didn't think it was too bad. I'd eat it again. Maybe I'll try it with Orange Roughy next time. I seem to prefer it to Tilapia. Here's to your heart!



Dilled Fish and Vegetable Packet from Taste of Home's Light and Tasty magazine


4 tilapia fillets (4 ounces each)
Refrigerated butter-flavored spray
1/2 teaspoon salt, divided
1/4 teaspoon pepper, divided
2 cups fresh snow peas
2 cups fresh baby carrots, halved lengthwise
1 green onion, thinly sliced
2 tablespoons minced fresh dill
2 garlic cloves, minced
1/2 cup white wine or reduced-sodium chicken broth

Place an 18-in. x 12-in. piece of heavy-duty foil on a large baking sheet. Arrange
fillets in a single layer on foil; spritz with butter-flavored spray. Sprinkle
with 1/4 teaspoon salt and 1/8 teaspoon pepper. Combine the peas, carrots,
onion, dill, garlic and remaining salt and pepper; spoon over fish. Drizzle with
wine or broth. Top with a second large piece of foil. Bring edges of foil pieces
together; crimp to seal, forming a large packet. Bake at 400° for 20-25
minutes or until fish flakes easily with a fork and vegetables are crisp-tender.
Open foil carefully to allow steam to escape.

Yield: 4 servings.

Nutrition Facts
One serving: 1 fillet with 3/4 cup vegetables Calories: 178 Fat: 2 g Saturated Fat:0 g Cholesterol: 55 mg Sodium: 396 mg Carbohydrate: 13 g Fiber: 4 g Protein: 24 g Diabetic Exchange: 3 very lean meat, 2 vegetable.

Weight Watchers Points: 3 per serving

1 comment:

~Carole said...

My husband would ask the same thing. In fact, I can't remember the last time I made fish for dinner. He'd much prefer a steak dinner. Must be a guy thing.

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