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Baked Fish Packets with Chinese Parsley Paste

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Baked Fish Packets with Chinese Parsley Paste
  • Prep 30 min
  • Total 30 min
  • Servings 4
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Dinner ready in 30 minutes! Serve your family with baked fish spooned with parsley paste garnished with pine nuts.
Updated Aug 6, 2010

Ingredients

Fish

  • 1 lb cod, flounder or red snapper fillets
  • 1/2 lb daikon radish, peeled, thinly sliced
  • 1 lb fresh asparagus spears, cut into 1-inch pieces
  • 1/4 cup dry sherry or Progresso™ chicken broth (from 32-oz carton)
  • 1/2 teaspoon salt

Parsley Paste

  • 1 cup fresh cilantro leaves
  • 1 cup fresh parsley sprigs
  • 2 tablespoons lemon juice
  • 1 tablespoon canola oil
  • 1/2 teaspoon grated gingerroot
  • 1/4 teaspoon grated lemon peel
  • 1 green onion, cut into 1-inch pieces
  • 3 cloves garlic, cut in half
  • Dash salt, if desired

Garnish, if desired

  • Pine nuts, toasted
Make With
Make With
Progresso Broth

Steps

  • 1
    Heat oven to 425°F. Cut fish into 4 serving pieces. Cut 4 (18x12-inch) sheets of heavy-duty foil. Divide radish and asparagus evenly among and on center of each sheet. Sprinkle each with 1 tablespoon of the sherry and 1/8 teaspoon of the salt. Top with fish. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
  • 2
    Place packets on ungreased cookie sheet. Bake about 15 minutes or until fish flakes easily with fork.
  • 3
    Meanwhile, place all parsley paste ingredients in blender. Cover; blend on medium to high speed, stopping blender frequently to scrape sides, until smooth.
  • 4
    To serve, cut large X across top of each packet; carefully fold back foil to allow steam to escape. Spoon about 2 tablespoons parsley paste over each serving. Garnish with pine nuts.

Tips from the Betty Crocker Kitchens

  • tip 1
    To toast pine nuts, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.
  • tip 2
    Serve this flavorful fish on a bed of whole wheat pasta or brown rice.

Nutrition

170 Calories, 5g Total Fat, 24g Protein, 7g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
170
Calories from Fat
45
Total Fat
5g
8%
Saturated Fat
1/2g
3%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
410mg
17%
Potassium
660mg
19%
Total Carbohydrate
7g
2%
Dietary Fiber
3g
11%
Sugars
3g
Protein
24g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
30%
30%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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