Baked Red Snapper in Parchment with Julienne Vegetables
(makes 4 Servings)
|4||5-ounce (150 g) red snapper filets, scaled|
|salt (optional) and freshly ground pepper|
|1||tablespoon (15 ml) olive oil|
|1||medium fennel bulb, about 6 ounces (180 g), trimmed and sliced into julienne strips|
|2||leeks, white part only, cleaned and sliced into julienne strips|
|1||small zucchini, 3 ounces (90 g), sliced into julienne strips|
|1||clove garlic, minced|
|1/2||teaspoon (2.5 ml) crushed fennel seed (optional)|
|2||small Roma tomatoes, 6 ounces (180 g) total, peeled and sliced into julienne stripslemon slices for garnish (optional)|
- Preheat oven to 450°F (230°C, Gas Mark 8). Cut 4 pieces of parchment baking paper to double thickness aluminum foil into 12x15-inch (30x37.5 cm) rectangle. Fold in half from the short end and cut out a large heart shape along the fold, like a valentine. When unfolded the heart should measure about 14 inches (35 cm) wide and 12 inches (30 cm) long
- Rinse the red snapper filets; pat dry with paper towels. Season with salt (if using) and pepper to taste. Unfold the heart and lay a piece of snapper on the long side of each heart.
- Arrange the vegetables over the pieces of fish in a decorative pattern. Drizzle some of the olive oil over each.
- Fold the heart over to enclose the fish and crimp the edges neatly to seal completely. Transfer fish packets on a large baking sheet and bake for 20 minutes, until parchment is puffed and browned and fish is opaque and flakes easily. Serve the closed packages at once, allowing each person to open their own packet at the table.
|Per Serving:||215 calories (23% calories from fat), 31 g protein, 6 g total fat (0.9 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 54 m cholesterol, 122 mg sodium|
|Diabetic Exchanges:||4 lean meat, 2 vegetable|