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Healthnotes Index:

Baked Oriental Fillet Packets

Baked Oriental Fillet Packets: Main Image

Quick Facts

Servings: 2

Ingredients

  • 2 flounder, tilapia or sole fillets, about 1/4 pound each
  • 1/8 tsp pepper
  • 2 tsp oil
  • 10 oz package Japanese or Oriental-style frozen vegetables, thawed, or 2 cups mixed frozen vegetables, thawed
  • 1 Tbs low sodium soy sauce
  • 1 tsp corn starch
  • Hot rice for serving (optional)
  • Chopped chives for garnish (optional)

Directions

  • Pat fish dry, season with pepper and place in a baking dish. Heat oil in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle with chives if desired, and serve with rice.
Recipe courtesy of the National Fisheries Institute

Nutrition Facts

Calories 250
  Calories from Fat 63 (25%)
(11%)Total Fat 7g
(7%)Saturated Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
(19%)Cholesterol 57mg
(18%)Sodium 426mg
(19%)Potassium 661mg
Total Carbohydrate 21g
(23%)Dietary Fiber 6g
Sugars 0g
Sugar Alcohols 0g
(56%)Protein 28g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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