Mainely Fish

4.4
(106)

This is an easy, quick recipe that makes a beautiful presentation. Great served with rice and steamed asparagus.

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14
14
14
Prep Time:
30 mins
Cook Time:
20 mins
Total Time:
50 mins
Servings:
6
Yield:
6 servings

Ingredients

  • 6 (3 ounce) fillets haddock

  • salt and pepper to taste

  • 4 roma (plum) tomatoes, thinly sliced

  • 1 red bell pepper, thinly sliced

  • 1 yellow bell pepper, thinly sliced

  • 1 small onion, thinly sliced

  • 5 tablespoons capers

  • 8 tablespoons chopped fresh parsley

  • 6 tablespoons fresh lemon juice

  • 6 tablespoons extra virgin olive oil

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).

  2. Center each piece of fish on an individual piece of aluminum foil (large enough to enclose the fish when folded). Sprinkle each piece of fish with salt and pepper. Divide the sliced tomatoes, onion, and red and yellow peppers between the 6 pieces of fish, and place on top of the fillets. Sprinkle evenly with the capers and parsley. Drizzle each fillet with 1 tablespoon of olive oil and 1 tablespoon of lemon juice.

  3. Fold and seal the foil into a packet and place on a baking sheet. Leave 2 inches between each packet for even cooking.

  4. Bake in preheated oven for 20 minutes.

  5. Let rest for 5 minutes and unwrap. One packet per person.

Nutrition Facts (per serving)

226 Calories
14g Fat
7g Carbs
17g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 226
% Daily Value *
Total Fat 14g 18%
Saturated Fat 2g 11%
Cholesterol 48mg 16%
Sodium 277mg 12%
Total Carbohydrate 7g 3%
Dietary Fiber 2g 6%
Total Sugars 3g
Protein 17g
Vitamin C 82mg 409%
Calcium 49mg 4%
Iron 2mg 9%
Potassium 513mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.