Fish with Vegetables (baked in foil)

10 50 198
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


280 gm Fish, butterfish, raw
1 cup Cauliflower
1 cup Broccoli, raw
3 tsp Olive Oil, Extra Virgin
2 clove(s) Garlic (minced)
1 tbsp Thyme, fresh
1 tsp Salt and pepper
1/2 medium Lemon (sliced)
2 potato Potato
30 gm Cream cheese, low fat

Instructions


  1. Preheat oven to 200°C.
  2. Peel and dice potatoes and boil in a medium pot until tender (15-20 minutes). Drain excess water and mash until smooth. Add cream cheese and mix until combined. Set mashed potatoes aside.
  3. Line a roasting pan with foil or parchment paper, making sure there’s enough material for folding and sealing the top of it.
  4. Cut the fish into serving-sized pieces and place them in a roasting pan.
  5. Place the broccoli and cauliflower evenly around the fish on the roasting pan and sprinkle the herbs over the top, drizzling with olive oil, and adding the lemon slices around the pan.
  6. Cover the fish and vegetables with tinfoil and bake in the oven for 40 minutes or until the fish is cooked and the vegetables are tender.
  7. Remove from the oven and season with salt and pepper to taste. Serve fish and vegetables with the mashed potatoes and enjoy warm

Nutrition Facts

Per Portion

Calories 198
Calories from fat 95
Calories from saturated fat 34
Total Fat 10.6 g
Saturated Fat 3.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 5.1 g
Cholesterol 50 mg
Sodium 429 mg
Potassium 692 mg
Total Carbohydrate 11.9 g
Dietary Fiber 3.1 g
Sugars 1.9 g
Protein 15.5 g

Dietary servings

Per Portion


Fruit 0.1
Meat 0.8
Vegetables 1.4

Energy sources


Pygal21%433.4430038441195125.4018115169839548%408.0323581497009278.1519656807155331%307.1237359812323146.121450076062421%48%31%CarbohydratesFatProtein

Meal Type(s)





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