Fish and Veggies in Parchment Recipe

Looking for an easy fish and veggies in parchment recipe? Learn how to make fish and veggies in parchment using healthy ingredients.


Submitted by donnaleighw

Makes 2 servings



julenne veggies place fish on top drizzle with oil and wine s/p to taste

Recipe Ingredients for fish and veggies in parchment

14 oz Cod
0.5 cup, sliced Fennel, Bulb
0.5 medium raw Leeks
1 medium Carrots
4 pieces Broccolini
2 clove Garlic
1 1tsp Olive Oil
0.25 fruit (2-1/8" dia) Lemons
1 oz Wine, Table, White

Recipe Directions for fish and veggies in parchment

  1. wrap in parchment

  2. 350 for 20 minutes

Categories

Main Dish

Nutrition Facts
Serving Size 323.6g
Amount Per Serving
Calories
273
Calories from Fat
40
% Daily Value*
Total Fat
4.4g
7%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Sodium
46mg
2%
Potassium
260mg
7%
Total Carbohydrates
15.5g
5%
Dietary Fiber
2.6g
10%
Sugars
3.1g
Protein
35.6g
Vitamin A 111% Vitamin C 57%
Calcium 6% Iron 6%
* 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
86% confidence
C
  Good points
  • Very low in saturated fat
  • Very low in sodium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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