Fish with Vegetables (baked in foil)

17 50 835
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Fish with Vegetables (baked in foil)
Health Highlights
A nicely balanced meal in a neat little package.

Ingredients


908 gm Whitefish (in filets)
1/2 medium leek(s) Leek
2 clove(s) Garlic (minced)
1 bulb(s) Fennel (or pointed cabbage, or savoy cabbage)
1 medium Yellow onion (Chopped)
1 cup Broccoli florets
2 medium pepper(s) Red bell pepper (thinly sliced)
12 tomato Cherry Tomatoes (cut in half)
1 medium Carrots (shredded)
1/2 cup whole Olives (pitted)
1 tbsp Thyme, fresh
1 fruit Lime (sliced)
1 dash Salt and pepper
1/2 cup White wine
3 tbsp Butter, unsalted (thin slices or replace with olive oil)
3/4 cup Mayonnaise
1 clove(s) Garlic (minced for aioli)

Instructions


  1. Preheat oven to 400°F (200°C).
  2. Line a roasting pan with foil or parchment paper, making sure there’s enough material for folding and sealing the top of it.
  3. Cut the fish into serving-sized pieces and place them in a roasting pan.
  4. Slice and chop the leek, garlic, fennel, yellow onion, broccoli florets, red bell pepper,  cherry tomatoes, and carrots. Place them evenly around the fish.
  5. Add olives, herbs, and lime slices.
  6. Drizzle with wine and add little pats of butter on top or drizzle with olive oil.
  7. Fold the foil to form as tight a seal as possible. Cover the seam with an extra piece of foil, and tightly fold at the joints.
  8. Bake in the oven for 40 minutes.
  9. Make the quick aioli by mixing mayonnaise and a minced garlic clove in a small bowl.
  10. Season with salt and pepper to taste. Serve a generous dollop of aioli on top of the baked fish and vegetables.

Notes:

Change up your veggies

  • Use broccoli, cauliflower, zucchini, or other vegetables.


Nutritional Highlights

  • Fish is a great source of protein and is high in Omega 3 fatty acids which are essential in the body they are important for brain health and help to decrease inflammation



Nutrition Facts

Per Portion

Calories 835
Calories from fat 545
Calories from saturated fat 117
Total Fat 61 g
Saturated Fat 13.0 g
Trans Fat 0.6 g
Polyunsaturated Fat 21.9 g
Monounsaturated Fat 13.7 g
Cholesterol 177 mg
Sodium 685 mg
Potassium 1589 mg
Total Carbohydrate 24.2 g
Dietary Fiber 8.0 g
Sugars 11.1 g
Protein 47 g

Dietary servings

Per Portion


Fruit 0.3
Meat 2.5
Vegetables 3.8

Energy sources


Pygal3%385.93619697879790.9876762597679210%413.249684205527498.610836725918165%403.65172779209615235.3822298058862823%331.6876676323939108.6175466904644210%65%23%AlcoholCarbohydratesFatProtein
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