Fish Fillets in Parchment with Asparagus and Orange Recipe

Looking for an easy Fish Fillets in Parchment with Asparagus and Orange recipe? Learn how to make Fish Fillets in Parchment with Asparagus and Orange using healthy ingredients.


Submitted by vanbrandwijk

Makes 2 servings



Fish Fillets in Parchment with Asparagus and Orange

Recipe Ingredients for Fish Fillets in Parchment with Asparagus and Orange

8 ounces cod
1 black pepper
1 salt
1 1/2 tsp olive oil
1 tbsp dill
1/2 tsp orange zest
1/4 tsp red pepper flakes
8 ounces asparagus
1/4 cup orange juice

Recipe Directions for Fish Fillets in Parchment with Asparagus and Orange

  1. Preheat oven to 400F. Place parchment squares on work surface. Generously oil half of each parchment square; top each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with remaining oil, dill, red pepper flakes, and orange zest. Arrange asparagus around each fish fillet; pour 2 tablespoons orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on rimmed baking sheets, spacing apart. do ahead Can be made 4 hours ahead. Chill.

  2. Bake fish packets 17 minutes. Slide packets onto plates and serve.

Categories

Main Dish

Nutrition Facts
Serving Size 263.6g
Amount Per Serving
Calories
182
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
84mg
4%
Potassium
336mg
10%
Total Carbohydrates
11.0g
4%
Dietary Fiber
2.7g
11%
Sugars
5.3g
Protein
22.3g
Vitamin A 22% Vitamin C 28%
Calcium 6% Iron 19%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sodium
  • High in iron
  • High in vitamin A
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement