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Fish Parcels Recipe
|Butter||20 Milliliter (1 1/2 Tablespoon)|
|Onion||1 , sliced|
|Potatoes||2 , peeled and thinly sliced|
|Tomatoes||2 , sliced|
|Green pepper||1 , seeded and sliced|
|Fresh fish fillets||6|
|Lemon juice||45 Milliliter (3 Tablespoon)|
|White wine||60 Milliliter (1/4 Cup)|
|Fresh chives||15 Milliliter, chopped (1 Tablespoon)|
|Chives||15 Milliliter, chopped (1 Tablespoon)|
|Cornstarch||20 Milliliter, mixed (1 1/2 Tablespoon)|
|Water||40 Milliliter (2 1/2 Tablespoon)|
Calories 275 Calories from Fat 77
% Daily Value*
Total Fat 9 g13.5%
Saturated Fat 2.1 g10.5%
Trans Fat 0 g
Cholesterol 106.4 mg
Sodium 141.4 mg5.9%
Total Carbohydrates 21 g7.1%
Dietary Fiber 3 g11.8%
Sugars 3.5 g
Protein 29 g57.7%
Vitamin A 14.8% Vitamin C 77.5%
Calcium 10.6% Iron 4.9%
*Based on a 2000 Calorie diet
1 Preheat the oven to 350°F (180°C)
2 Lightly oil six pieces of aluminum foil (or microwave-proof plastic wrap).
3 In a pan, melt butter.
4 Add onion and fry until transparent (or microwave together on HIGH 2 minutes).
5 Add potatoes, tomatoes and green pepper and stir for 1 minute (or microwave on HIGH 45 seconds).
6 Place a piece of fish on each piece of prepared foil and spoon mixed vegetables on top.
7 Sprinkle with lemon juice, wine and chives.
8 Fold foil around the fish mixture to make a parcel.
9 Arrange in a baking dish.
10 Bake for 30 minutes (or microwave on HIGH 8-10 minutes, checking to see when fish is cooked).
11 Carefully make a small hole in the foil and pour off liquid into a pan.
12 Stir cornstarch paste into the fish liquid.
13 Heat until sauce thickens (or combine fish juices and cornstarch paste and microwave on HIGH 2 minutes.)
14 In individual serving dishes arrange the fish parcels, partially opened and pass the sauce in a separate bowl.