Fish in a Bag

Happy Healthful New Year!

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Start 2013 with delicious dishes that you can feel good about!


Fish in a Bag

Fish in a Bag
4 (4- to 5- oz.) flounder fillets (or snapper or sole)
McCormick Salt Free Seasoning
2 to 4 cups thinly sliced vegetables (such as carrots, zucchini, onions, mushrooms and peppers)
6 tbsp. chopped fresh basil divided
4 tsp. minced garlic
1 tbsp. olive oil
1 tsp. salt
Freshly ground black pepper
Rice Expressions Organic Brown Rice
Prep time: 15 minutes
Cook time: 10 minutes

Preheat oven to 400°F. Fold four 12-by-24-inch
sheets of parchment paper in half to form a square
and spray each sheet with nonstick cooking spray.
Sprinkle each fillet liberally with salt free seasoning
and place on parchment paper. In a small bowl,
toss vegetables with 3 tbsp. basil, garlic, olive oil,
salt and pepper; top each fillet with equal amounts
of vegetables. Bring ends of parchment together;
fold to form a tight seal and fold each end under.
Place packets on a baking sheet and bake for 10
minutes or until vegetables are tender and fish
reaches an internal temperature of 150°F and
flakes easily when tested with a fork. Remove
vegetables and fish from paper and top with
remaining basil. Serve over hot rice.

Makes 4 servings.
Nutritional Information:
240 calories, 37 g protein, 6 g total fat (1.5 g sat.), 10 g carbohydrate, 3 g fiber, 4 g sugar, 100 mg cholesterol, 800 mg sodium, 5 points


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