Steamed Fish Packets
Spinach & Feta Egg Whites is a low-calorie protein-rich recipe. Fish is a rich source of omega-3 fatty acid which drastically improves cardiovascular health.
2 leeks, thinly sliced
2 red or yellow bell peppers, thinly sliced
1 cup thinly sliced button mushrooms
1 tbsp chopped fresh parsley, or 1 tsp dried
1 tsp chopped fresh thyme
1 pound sole fillets, cut into 4-ounce portions
2 lemons, zested and cut in half
1. Preheat the grill or oven to 450° F. In a small bowl, mix together the leeks, bell pepper, and mushrooms. In another small bowl, mix together the parsley and thyme.
2. Fold four sheets of 15" x 15" parchment paper in half. Coat one half with nonstick cooking spray and place on a baking sheet, uncoated side down (if you have a griddle that fits across two burners, you can use that in place of the baking sheet). In the center of the sprayed side of each piece of parchment, place 1 fish fillet, one-quarter of the vegetables, lemon zest, and herbs. Juice 1 lemon half over each mixture. Fold over the left side of the parchment. Crimp the edges to form a packet.
3. Place the baking sheet across two burners on the stovetop and set to medium heat. Once the liquid inside each packet starts to bubble, transfer the pan to the oven. Bake for 8 to 10 minutes, depending on the thickness of the fish. A general rule of thumb is 10 minutes per inch of thickness.
Calories 158kcal, Fat 1.5g, Carbs 16.5g, Protein 23.5g.
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