Ingredients
For each serving (may be expanded to serve four, six or more):
- 1 ½ teaspoons extra-virgin olive oil
- 1 4- to 5-ounce piece of swordfish or boneless fillet of sea bass, snapper, salmon or haddock
- ½ medium potato, diced
- 1 scallion sliced diagonally in half-inch slices
- 1 thick slice of tomato, diced
- 3 or 4 long thin strips of red or yellow bell pepper
- 1 teaspoon fresh lemon juice
- Salt and freshly ground black pepper to taste
- Nutritional Information
Nutritional analysis per serving (2 servings)
169 calories; 7 grams fat; 1 gram saturated fat; 0 grams trans fat; 4 grams monounsaturated fat; 1 gram polyunsaturated fat; 10 grams carbohydrates; 1 gram dietary fiber; 0 grams sugars; 13 grams protein; 42 milligrams cholesterol; 56 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
Preparation
- Pull out a square of heavy-duty aluminum foil to make a loose packet around the fish and vegetables. Smear half a teaspoon of oil on the foil and set the fish in the middle.
- Bring a small pot of water to a boil and throw in the potato dice. Bring back to a boil and cook for 4 or 5 minutes, until the potatoes are just tender. Drain immediately.
- Pile the parboiled potato dice, scallions, tomato dice and pepper strips on the fish. Sprinkle with remaining oil and lemon juice, adding salt and pepper. Pull up the sides of the foil and seal. The packets may be prepared ahead of time and refrigerated, but bring them to room temperature before cooking.
- Preheat oven to 425 degrees. Place the packets on a cookie sheet in the oven and cook for 20 to 25 minutes. Serve immediately.
30 minutes
Dining and Cooking