Baked Nile Perch with veggies
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of Baked Nile Perch with veggies calories by ingredient
Introduction
This is an easily customizable recipe. Enjoy! This is an easily customizable recipe. Enjoy!Number of Servings: 8
Ingredients
-
1200 grams Nile Perch / Nesichat HaNilus (or any oily white fish)
Salt and pepper
Red pepper flakes
3 medium potatoes, thinly sliced
3 small carrots, thinly sliced
2 purple onions, thinly sliced
2 large bell peppers, thinly sliced
4 garlic cloves, thinly sliced
8 sprigs fresh rosemary
8 sprigs fresh thyme
4 tsp olive oil
Juice and zest of one lemon
Directions
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.