Baked Fish Packets with Chinese Parsley Paste

These delicious fish and herb packets with Asian flavors are perfect pleasers for any dinner!

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 170
Fat 5g
Saturated Fat 1/2g
Sodium 410mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 170
Calories from Fat: 45),

% Daily Value

Total Fat: 5g; 5%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 60mg; 60%;
Sodium: 410mg; 410%;
Total Carbohydrate: 7g; 7%
(Dietary Fiber 3g 3% Sugars 3g 3% ),
Protein: 24g; 24%

% Daily Value*:

Vitamin A: 40%;
Vitamin C: 30%;
Calcium: 8%;
Iron: 15%;

Exchanges:

0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 30 min
Total Time 30 min
Servings 4

Ingredients

Fish

1: lb cod, flounder or red snapper fillets

1/2: lb daikon radish, peeled, thinly sliced

1: lb fresh asparagus spears, cut into 1-inch pieces

1/4: cup dry sherry or Progresso® chicken broth (from 32-oz carton)

1/2: teaspoon salt

Parsley Paste

1: cup fresh cilantro leaves

1: cup fresh parsley sprigs

2: tablespoons lemon juice

1: tablespoon canola oil

1/2: teaspoon grated gingerroot

1/4: teaspoon grated lemon peel

1: green onion, cut into 1-inch pieces

3: cloves garlic, cut in half

: Dash salt, if desired

Garnish, if desired

: Pine nuts, toasted

Directions

1 Heat oven to 425°F. Cut fish into 4 serving pieces. Cut 4 (18x12-inch) sheets of heavy-duty foil. Divide radish and asparagus evenly among and on center of each sheet. Sprinkle each with 1 tablespoon of the sherry and 1/8 teaspoon of the salt. Top with fish. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
2 Place packets on ungreased cookie sheet. Bake about 15 minutes or until fish flakes easily with fork.
3 Meanwhile, place all parsley paste ingredients in blender. Cover; blend on medium to high speed, stopping blender frequently to scrape sides, until smooth.
4 To serve, cut large X across top of each packet; carefully fold back foil to allow steam to escape. Spoon about 2 tablespoons parsley paste over each serving. Garnish with pine nuts.

Did You Know?

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Expert Tips

To toast pine nuts, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.

Serve this flavorful fish on a bed of whole wheat pasta or brown rice.

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We calculated the nutrition of this recipe at the time it was created on 07/24/2012. NOTE: We do not include optional ingredients in our calculations.