Baked Nile Perch with veggies
- Number of Servings: 8
Ingredients
1200 grams Nile Perch / Nesichat HaNilus (or any oily white fish)Salt and pepperRed pepper flakes 3 medium potatoes, thinly sliced3 small carrots, thinly sliced2 purple onions, thinly sliced2 large bell peppers, thinly sliced4 garlic cloves, thinly sliced8 sprigs fresh rosemary8 sprigs fresh thyme4 tsp olive oilJuice and zest of one lemon
Preheat oven to 350 degrees F (175 C).
1. Cut two squares of parchment paper into quarters so that you have 8 squares. (You can also use 8 squares of aluminum foil, but then you need to lightly spray with cooking spray.) Cut the fish up into 8 150-gram servings, and place one piece of fish in the middle of each square. Season fish with salt, pepper, and red pepper flakes to taste (nutrition info is for only 1/2 tsp total of each).
2. Divide the potatoes, carrots, onions, bell peppers and garlic evenly over the pieces of fish.
3. Lay one sprig of fresh rosemary and one sprig of fresh time on top of each fish/veggie packet. Drizzle each packet with 1/2 tsp olive oil (4 tsp total). Squeeze the juice of one lemon over all the packets, and grate a little lemon zest to slip into each packet as well.
4. Fold up the sides of each packet in a way that seems secure and air tight to you. I fold the sides up and then roll/fold the top down, but that's a little tough to explain here.
4. Bake in the preheated oven for 20 minutes, until fish flakes easily with a fork and the veggies are soft. Enjoy as a complete meal or serve with rice, corn, or couscous.
Yields 8 servings (1 packet = 1 serving).
Number of Servings: 8
Recipe submitted by SparkPeople user YIYEHTOV.
1. Cut two squares of parchment paper into quarters so that you have 8 squares. (You can also use 8 squares of aluminum foil, but then you need to lightly spray with cooking spray.) Cut the fish up into 8 150-gram servings, and place one piece of fish in the middle of each square. Season fish with salt, pepper, and red pepper flakes to taste (nutrition info is for only 1/2 tsp total of each).
2. Divide the potatoes, carrots, onions, bell peppers and garlic evenly over the pieces of fish.
3. Lay one sprig of fresh rosemary and one sprig of fresh time on top of each fish/veggie packet. Drizzle each packet with 1/2 tsp olive oil (4 tsp total). Squeeze the juice of one lemon over all the packets, and grate a little lemon zest to slip into each packet as well.
4. Fold up the sides of each packet in a way that seems secure and air tight to you. I fold the sides up and then roll/fold the top down, but that's a little tough to explain here.
4. Bake in the preheated oven for 20 minutes, until fish flakes easily with a fork and the veggies are soft. Enjoy as a complete meal or serve with rice, corn, or couscous.
Yields 8 servings (1 packet = 1 serving).
Number of Servings: 8
Recipe submitted by SparkPeople user YIYEHTOV.
Nutritional Info Amount Per Serving
- Calories: 256.8
- Total Fat: 7.1 g
- Cholesterol: 75.0 mg
- Sodium: 211.5 mg
- Total Carbs: 18.8 g
- Dietary Fiber: 3.3 g
- Protein: 30.9 g
Member Reviews