AuthorKevin PetrizioThis dish goes with a variety of seasonings. I used a homemade curry, but Italian seasoning, fish seasoning, even a taco seasoning work well.
Here is a basic one that's tasty.
1 teaspoon Morton's Lite Salt salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon paprika
Mix this up in a bowl and use to taste.
Count as: 1 protein- 2 veggies- 1 starch- 1 fat
1. Preheat oven to 425 degrees. It's important that the oven is up to temp before the pouch goes in.
2. Add the onions, carrot, and zucchini to a microwave safe bowl and cook on high for 1-2 minutes, until veggies are just softening.
3. Cut a 24" sheet of Heavy Duty aluminum foil and spray it with non-stick spray.
4. Spoon veggies into the center of the foil and sprinkle with seasoning
5. Place fish on top of the veggies and sprinkle liberally with seasoning, and place two teaspoons of butter on top of the fish
6. Bring foil ends together above the fish like a tent and fold the top down. After 2 or 3 folds the foil should be just above the fish but not touching it.
7. Crimp both ends together and you should have a sealed pouch.
8. Put on the middle rack in the oven and cook for 20-25 minutes. The fish is done when it gently flakes with a fork.
NOTE: Very Hot steam when you open the pouch! Open with care.
9. Move fish and veggies to a dish with the brown rice. Spoon the juices in the pouch over the fish and veggies.
Serve with a wedge of lemon, Enjoy
Ingredients
Directions
1. Preheat oven to 425 degrees. It's important that the oven is up to temp before the pouch goes in.
2. Add the onions, carrot, and zucchini to a microwave safe bowl and cook on high for 1-2 minutes, until veggies are just softening.
3. Cut a 24" sheet of Heavy Duty aluminum foil and spray it with non-stick spray.
4. Spoon veggies into the center of the foil and sprinkle with seasoning
5. Place fish on top of the veggies and sprinkle liberally with seasoning, and place two teaspoons of butter on top of the fish
6. Bring foil ends together above the fish like a tent and fold the top down. After 2 or 3 folds the foil should be just above the fish but not touching it.
7. Crimp both ends together and you should have a sealed pouch.
8. Put on the middle rack in the oven and cook for 20-25 minutes. The fish is done when it gently flakes with a fork.
NOTE: Very Hot steam when you open the pouch! Open with care.
9. Move fish and veggies to a dish with the brown rice. Spoon the juices in the pouch over the fish and veggies.
Serve with a wedge of lemon, Enjoy
