Baked Oriental Fillet Packets

Related recipes: Asian, Fish, Herbs, High Fiber, Low-Sugar, Main Dishes, National Fisheries Institute, Rice, Seafood, Soy, Tilapia

Recipe Image

Make it a Meal

Add these dishes to make a full meal:

Hunan Hot and Sour Soup

Roasted Sesame Green Beans

Easy Fresh Fruit Tart

Wine Pairings

Preparation facts

Yield: 2 servings

Ingredients

2 flounder, tilapia or sole fillets, about 1/4 pound each

1/8 tsp pepper

2 tsp oil

10 oz package Japanese or Oriental-style frozen vegetables, thawed, or 2 cups mixed frozen vegetables, thawed

1 Tbs low sodium soy sauce

1 tsp corn starch

Hot rice for serving (optional)

Chopped chives for garnish (optional)

Directions

Pat fish dry, season with pepper and place in a baking dish. Heat oil in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle with chives if desired, and serve with rice.

Recipe courtesy of the National Fisheries Institute

Nutrition facts

Serving Size 1 serving
Calories 392
Calories from Fat 66 (17%)
% Daily Value*
11%Total Fat 7g
6%Saturated Fat 1.3g
Polyunsaturated Fat 1.7g
Monounsaturated Fat 3.8g
29%Cholesterol 86mg
21%Sodium 501mg
22%Potassium 787mg
14%Total Carbohydrate 43g
25%Dietary Fiber 6.1g
Sugars 0g
Sugar Alcohols 0g
76%Protein 38g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.