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Prep 10min
Total30min
Servings4
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Ingredients
4
mild-flavored fish fillets, such as cod, flounder, sole or walleye pike (about 4 ounces each)
1
bag (1 pound) frozen broccoli, cauliflower and carrots (or other combination), thawed and drained
1
tablespoon chopped fresh or 1 teaspoon dried dill weed
1/2
teaspoon salt
1/4
teaspoon pepper
1/4
cup dry white wine or chicken broth
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Steps
1
Heat oven to 450°. Place each fish fillet on 12-inch square of aluminum foil. Top each fish fillet with one-fourth of the vegetables. Sprinkle with dill weed, salt and pepper. Drizzle 1 tablespoon wine over each mound of vegetables.
2
Fold up sides of foil to make a tent; fold top edges to seal. Fold in sides, making a packet; fold to seal. Place packets on ungreased cookie sheet.
3
Bake about 20 minutes or until vegetables are crisp-tender and fish flakes easily with fork.
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No time for cleanup? Then this is the perfect recipe! The foil serves as both the cooking pan and the plate, making cleanup a snap. On hectic evenings, skip all the dish washing: use plastic forks and spoons and paper cups; then, for dessert, a frozen ice-cream treat is the answer.
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Nutrition Facts
Serving Size:1 serving
Calories
130
Calories from Fat
20
Total Fat
2g
Saturated Fat
0g
Cholesterol
60mg
Sodium
420mg
Total Carbohydrate
6g
Dietary Fiber
3g
Protein
24g
% Daily Value*:
Iron
4%
4%
Exchanges:
1 Vegetable; 3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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