Mediterranean Fish Packets - 13g Carbs, 4g Fiber
From: Mediterranean Recipes in 5 Steps or Less by Susan Levy
Fish baked in packets promise moist, tender, and tasty results every time – even if you didn't think you could cook fish well!
Serves: 4
4 sheets of foil or parchment paper (approx. 12" x 12" each)
1 zucchini, sliced into 1/4" rounds (at least 8 pieces)
1 onion, thinly sliced
4 tsp minced garlic (about 3 large cloves)
1 (14.5-oz can) low-sodium stewed tomato slices
1 lb cod or other firm fleshed white fish, cut into 4 pieces
4 Tbsp crumbled reduced-fat feta cheese
1 tsp EACH dried basil, oregano, and pepper
4 tsp olive oil
Optional:
4 Tbsp chopped black olives
Preheat oven to 450 degrees F.
On each piece of foil, layer zucchini and onion slices, 1/2 teaspoon garlic, and 2 tomato slices.
Top with the fish, then feta and olives (if using). Sprinkle with 1/4 teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
Remove fish from foil and arrange on plates.
Serves: 4
Nutrition per Serving: 212 Calories, 8g Fat, 2g Sat Fat, 4g Mono Fat, 50mg Cholesterol, 24g Protein, 13g Carbs, 4g Fiber, 207mg Sodium
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