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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 223.9
  • Total Fat: 5.0 g
  • Cholesterol: 66.1 mg
  • Sodium: 139.6 mg
  • Total Carbs: 15.7 g
  • Dietary Fiber: 5.0 g
  • Protein: 30.0 g

View full nutritional breakdown of Scrod and Vegetable Packet calories by ingredient
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Scrod and Vegetable Packet

Submitted by: SCAMPERS2000


Number of Servings: 4

Ingredients

    1.5 lbs scrod or any mild white fish such as flounder, sole, tilapia or haddock

    1 bunch fresh asparagus, washed and trimmed to desired length spear

    1 red bell pepper, washed, chopped or sliced

    1 small onion, diced

    10 fingerling or gourmet potatoes, scrubbed and quartered in large.

    fresh herbs of choice e.g. tarragon, oregano, savory, thyme, rosemary

    2 Tbs balsamic, tarragon or other flavored vinegar

    1 1/2 tsp sea salt, divided

    3/4 tsp, fresh ground pepper, divided

    2 Tbs. olive oil




Directions

Preheat oven to 350. Thaw and wash fish. Pat dry with paper towels. Using a piece of foil, approx. 6" in length, fold in half and make 1/4 inch seams on side to create a packet, folding over twice to prevent leakage when baking. Make enough packets as to divide all ingredients about equally - about 4. (Premade foil baking packets can also be purchased). Using your eye, add olive oil, vinegar, salt and pepper to each packet,, dividing equally. Using fresh herbs make bouquets with cooking twine and add to packets or just add loose fresh herbs. Next add asparagus, red pepper, onion and potatoes to each packet. Just about any vegetable of one's choice may be substituted including canned in a pinch. Add fish equally to packets and seal tops, folding over in a 1/4 -1/2 inch seam and place on roasting pan. Bake for aproximately 20 minutes in preheated oven. Makes approx. 4-5 packets (servings)

Number of Servings: 4

Recipe submitted by SparkPeople user SCAMPERS2000.






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Member Ratings For This Recipe

  • This didn't turn out so good, but I think I failed to use enough balsamic vinaigrette, and maybe I should've lay the herbs on top of the fish instead of underneath everything. Probably could've used something with a stronger flavor, too, like garlic. It was fun to try, though! - 4/12/11

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  • Very delicious and easy - low cal and low fat. I used fresh herbs from my garden and added green beans and garlic. I cooked on BBQ instead of oven. - 8/30/07

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