Halibut, Asparagus and Tomatoes in Parchment Recipe

Looking for an easy Halibut, Asparagus and Tomatoes in Parchment recipe? Learn how to make Halibut, Asparagus and Tomatoes in Parchment using healthy ingredients.


Submitted by daizymae

Makes 1 serving



Courtesy of The Naked Kitchen Blog: http://www.thenakedkitchen.com/halibut-asparagus-and-tomatoes-in-parchment/ (I increased the aparagus)

Recipe Ingredients for Halibut, Asparagus and Tomatoes in Parchment

6 ounces Halibut, Atlantic And Pacific
8 asparagus spears
85 5 cherry tomatoes
1 tbsp dijon mustard
1/2 tbsp olive oil
1/2 tsp lemon juice
1/4 tsp dill

Recipe Directions for Halibut, Asparagus and Tomatoes in Parchment

  1. Preheat oven to 450 degrees.

  2. Place one halibut fillet in the center of piece of parchment. Place one slice of lemon on top of each fillet.

  3. Arrange the asparagus and tomatoes around the fillet. Season with salt and pepper.

  4. In a small bowl, whisk together the mustard, olive oil, lemon juice and dill.

  5. Pour the sauce over the fillet.

  6. Bring two ends of the parchment together over the top of fillet. Fold down the center several times to seal flat against the fish.

  7. Fold up the ends and secure with the twine.

  8. Place the parcels on a baking sheet.

  9. Bake about 20 ? 25 minutes. You can open a parcel to test the fish by pressing against it with the back of a fork. It should yield to slight pressure and flake easily.

  10. Remove from the oven and place on a serving plate.

  11. Unwrap to serve.

Categories

Main Dish, Gluten-Free

Nutrition Facts
Serving Size 472.3g
Amount Per Serving
Calories
363
Calories from Fat
115
% Daily Value*
Total Fat
12.8g
20%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
70mg
23%
Sodium
304mg
13%
Potassium
1602mg
46%
Total Carbohydrates
12.0g
4%
Dietary Fiber
5.6g
22%
Sugars
6.0g
Protein
51.1g
Vitamin A 50% Vitamin C 39%
Calcium 17% Iron 37%
* 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
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B6
  • High in vitamin B12
  • High in vitamin C
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