Classic Whiting in Parchment

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Saturated Fat
Low-Sodium
Weight Management
Dish type
Dinner
Serves
6
Ready in
40 minutes

Ingredients

  • 1 1/2 lbs. whiting fillets, about 1/2-inch thick, cut into 6 pieces
  • 4 cloves garlic, minced
  • 1 small zucchini or yellow squash, cut into thin strips
  • 1 small red bell pepper, halved, seeded, and cut into thin strips
  • 1 cup thinly sliced carrot
  • 2 tbsp. chopped fresh oregano
  • 2 tbsp. sliced fresh basil
  • 1 large shallot, thinly sliced
  • 2 tbsp. olive oil

Directions

Prep Time
20 minutes
Cook Time
20 minutes
Ready in
40 minutes
  1. Preheat oven to 475°F. Fold each of 6 sheets of 15x12-inch parchment paper in half crosswise. Trim off corners so that the sheet is round when unfolded.
  2. Place one fillet next to the fold line of each parchment round. Top with garlic, zucchini, red bell pepper, carrot, oregano, basil, shallot, and salt and pepper to taste. Drizzle with oil. Fold parchment over fish to make half rounds; tightly fold edges to seal. Place on baking sheet.
  3. Bake 20 minutes or until parchment is light brown and puffed. To check for doneness, cut a slit in 1 packet and flake fish with a fork. To serve, place packets on individual plates, and open packets at the table.

Nutritional Information

Serving Size
1
Per Serving
Calories 155, Calories Fat 57, Total Fat 6g, Saturated Fat 0g, Cholesterol 75mg, Sodium 372mg, Carbohydrate 2g, Protein 21g
Serving Size1
Calories155
Calories Fat57
Calories (fat) extra36
Total Fat6g
Total Fat (extra)10
Saturated Fat0g
Saturated Fat (extra)1
Cholesterol75mg
Cholesterol (extra)25
Sodium372mg
Sodium (extra)16
Potassium366mg
Carbohydrate2g
Carbohydrate (extra)1
Fiber0g
Fiber (extra)2
Protein21g
Omega30g
Vitamin A277IU
Vitamin A (extra)6
Vitamin C4mg
Vitamin C (extra)8
Iron0mg
Iron (extra)3