Mediterranean Fish Packets
Ingredients
- 4 sheets of foil or parchment paper (approx. 12" x 12" each) ⓘ
- 1 zucchini, sliced into 1/4" rounds (at least 8 pieces)
- 1 onion, thinly sliced ⓘ
- 4 teaspoons minced garlic (about 3 large cloves) ⓘ
- 1 14.5-ounce can low-sodium stewed tomato slices ⓘ
- 1 pound cod or other firm fleshed white fish, cut into 4 pieces ⓘ
- 4 tablespoons crumbled reduced-fat feta cheese
- 1 teaspoon each dried basil, oregano, and pepper ⓘ
- 4 teaspoons olive oil ⓘ
- 4 tablespoons Optional: chopped black olives ⓘ
Instructions
- Preheat oven to 450°.
- On each piece of foil, layer zucchini and onion slices, 1/2 teaspoon garlic, and 2 tomato slices.
- Top with the fish, then feta and olives (if using). Sprinkle with 1/4 teaspoon each of the basil, oregano, and pepper. Drizzle each with 1 teaspoon olive oil.
- Bake for 15-20 minutes or until fish flakes easily with a fork. Rest 5 minutes.
- Remove fish from foil and arrange on plates.
- Per serving: 212 calories, 24g protein, 13g carbohydrate, 8g fat, 2g sat fat, 4g mono fat, 50mg cholesterol, 4g fiber, 207mg sodium
Nutrition & Diet Analysis (per serving)
506
kcal
25% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).