Chyrel's Recipes From Friends

Oven Roasted Fish, Mediterranean-Style Recipe


Oven Roasted Fish, Mediterranean-Style
Posted by: B2  Mon, 15 Mar 2004, at 11:49 a.m.
 

The fish suggested for this recipe are rich in healthful omega-3 fatty acids. Paired with healthful veggies and brown rice, this meal provides good health protection.

4 portions (about 4 ounces each) salmon, halibut, cod, or other fish fillets, preferably skinless
2 medium (about 4 ounces each) zucchini, trimmed, sliced thin
1/2 red onion, cut into very thin slivers
1 strip (about 1/2 inch wide) orange zest (removed with a vegetable peeler), cut into 4 long narrow strips
2 garlic cloves, minced
1 tsp. lemon juice
1/4 cup chopped fresh basil
Salt and freshly ground black pepper
2 teaspoons extra virgin olive oil
2 cups cooked instant brown rice

Preheat oven to 450 degrees. Cut four pieces of foil each about 12 inches long. Position a portion of fish in center of each piece of foil. Rub minced garlic onto fish. Sprinkle lemon juice over fish. Divide zucchini, red onion, orange zest and basil evenly on top of fish. Sprinkle with salt and pepper and drizzle with olive oil. Wrap packets double, folding long sides; crimp ends to seal. Place on baking sheet. Bake fish for 15 minutes. Slide off baking sheet and cut through packets. Slide fish onto bed of rice and top with vegetables and juices.

Makes 4 servings.
Per serving: 319 calories, 14 g total fat (3 g saturated fat), 24 g carbohydrates, 23 g protein, 2 g dietary fiber, 64 mg sodium.

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2004