Steamed Whiting and Vegetables
Rating:
fatsecret members overall average rating
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Steamed Whiting and Vegetables
The fish is steamed in the oven while wrapped in a parchment pouch.
Ingredients
Directions
- Preheat oven to 425° F (220° C). Chop and slice the vegetables to prepare.
- Tear a square piece of parchment paper (about 10 x 10").
- Layer onions, peppers, olives, garlic on center of paper.
- Sprinkle with seasoning (salt and pepper or Mrs. Dash).
- Place fish fillet on top.
- Sprinkle with lemon juice.
- 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.
- Place on baking sheet. Bake for 15-20 minutes in oven.
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Nutrition summary:
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There are 282 calories in 1 serving of Steamed Whiting and Vegetables. |
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Calorie break-down: 50% fat, 25% carbs, 25% protein. |
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Nutrition Facts
Amount Per Serving
Calories
282
% Daily Values*
Total Fat
16.18g
21%
Saturated Fat
2.308g
12%
Trans Fat
-
Polyunsaturated Fat
2.008g
Monounsaturated Fat
11.129g
Cholesterol
62mg
21%
Sodium
335mg
15%
Total Carbohydrate
17.91g
7%
Dietary Fiber
2.4g
9%
Sugars
6.27g
Protein
18.47g
Vitamin D
-
Calcium
89mg
7%
Iron
1.15mg
6%
Potassium
481mg
10%
Vitamin A
32mcg
4%
Vitamin C
36.5mg
41%
14%
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of RDI*
(282 calories)
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Calorie Breakdown:
Carbohydrate (25%)
Fat (50%)
Protein (25%)
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* Based on a RDI of 2000 calories
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