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Yields:
1 serving
Meal Type:
Main Dishes
Rating:
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Steamed Whiting and Vegetables

The fish is steamed in the oven while wrapped in a parchment pouch.

Ingredients

Directions

  1. Preheat oven to 425° F (220° C). Chop and slice the vegetables to prepare.
  2. Tear a square piece of parchment paper (about 10 x 10").
  3. Layer onions, peppers, olives, garlic on center of paper.
  4. Sprinkle with seasoning (salt and pepper or Mrs. Dash).
  5. Place fish fillet on top.
  6. Sprinkle with lemon juice.
  7. Make the pouch by pulling two edges of parchment paper up and folding down together several times until flat. Roll one end of the parchment pouch in and then the other.
  8. Place on baking sheet. Bake for 15-20 minutes in oven.
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Can I Have These Foods

on carrienelson74's own diet :
Food Group Avg Member Opinion 
Oils
Finfish and Shellfish Products
Vegetables and Vegetable Products
Canned, Cooked, Dried and Frozen Fruit
Fruit Juice
Spices and Herbs
food groups ordered by calorie contribution to recipe.


     
 

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Nutrition summary:

There are 283 calories in 1 serving of Steamed Whiting and Vegetables.
Calorie break-down: 50% fat, 25% carbs, 25% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 146
Calories 282
 
% Daily Values*
Total Fat 16.18g 25%
  Saturated Fat 2.308g 12%
  Polyunsaturated Fat 2.008g  
  Monounsaturated Fat 11.129g  
Cholesterol 62mg 21%
Sodium 335mg 14%
Potassium 481mg  
Total Carbohydrate 17.91g 6%
  Dietary Fiber 2.4g 10%
  Sugars 6.27g  
Protein 18.47g  
 
Vitamin A 4% Vitamin C 61%
Calcium 9% Iron 5%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
14%
of RDI*
(282 calories)
14% of RDI
Calorie Breakdown:
 
Carbohydrate (25%)
 
Fat (50%)
 
Protein (25%)
Carbohydrates, 17.91g (25%) Fat, 16.18g (50%) Protein, 18.47g (25%)
* Based on a RDI of 2000 calories