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Herbed Halibut 和 Spring Vegetables en Papillote - Delicious Decisions

大比目鱼和春季蔬菜
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Herbed Halibut 和 Spring Vegetables en Papillote - Delicious Decisions

Baking food in a parchment packet is a French technique known as 在卷发纸—it’s easy 和 yields delectable results. 对于这个食谱, a halibut fillet 和 a sprig of fresh 龙蒿 are baked on a bed of spring vegetables in each packet. 当袋子烘烤时, the delicate juices from the fish 和 vegetables mingle to create a mouthwatering flavor.

成分

份   4  

  • 8 oz. 芦笋尖, trimmed, diagonally sliced, cut into 2-inch pieces
  • 1 large carrot (cut into matchstick-size strips)
  • 1中 韭菜 (white 和 light green parts only), halved lengthwise, each half cut lengthwise into 3/8-inch strips
  • 4 比目鱼牛排 (about 4 ounces each), about 1 inch thick, rinsed, patted dry
  • 1/4茶匙. 盐
  • 1/4茶匙. 胡椒
  • 4枝新鲜 龙蒿大约4英寸长
  • 2汤匙. 切细香葱
  • 2茶匙. 橄榄油

方向

提示:单击步骤将其标记为完成.

  1. 预热烤箱至425华氏度. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. 拨出.
  2. Place the asparagus in the center of four of the parchment sheets. Place the carrot 和 韭菜 on the asparagus. 把鱼放在蔬菜上. 撒上盐和胡椒粉. Place a 龙蒿 sprig on each piece of fish. 撒上香葱. 淋上少许油. Place one of the remaining four sheets of parchment over the fish. 把边缘向中间折叠. Holding the tops together, fold several times to seal securely. Transfer the packets to a large rimmed baking sheet. (The packets can be made up to 6 hours in advance. Cover 和 refrigerate until baking time.)
  3. 烤10分钟. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets 和 serve. If the fish isn't cooked enough, reclose the open packet 和 bake all the packets for 1 to 2 minutes. Serve the fish 和 vegetables in the packets.

提示： Serving size 3 ounces fish 和 1/2 cup vegetables.

营养成分

Herbed Halibut 和 Spring Vegetables en Papillote - Delicious Decisions
卡路里卡路里
156元/份
蛋白质蛋白质
每份23克
纤维纤维
每份2克

营养成分

卡路里 156
总脂肪 4.0 g
饱和脂肪 0.5 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 2.0 g
胆固醇 56 mg
钠 241 mg
总碳水化合物 7 g
膳食纤维 2 g
糖 3 g
蛋白质 23 g

饮食交流
3块瘦肉，1块蔬菜

This recipe is reprinted with permission from 美国心脏协会 Go Fresh. Copyright © 2014 by the 美国心脏协会. Published by Clarkson Potter/Publishers, a division of R和om House, Inc. 随处可见的书商.

Baking food in a parchment packet is a French technique known as 在卷发纸—it’s easy 和 yields delectable results. 对于这个食谱, a halibut fillet 和 a sprig of fresh 龙蒿 are baked on a bed of spring vegetables in each packet. 当袋子烘烤时, the delicate juices from the fish 和 vegetables mingle to create a mouthwatering flavor.

营养成分

Herbed Halibut 和 Spring Vegetables en Papillote - Delicious Decisions
卡路里卡路里
156元/份
蛋白质蛋白质
每份23克
纤维纤维
每份2克
×
卡路里 156
总脂肪 4.0 g
饱和脂肪 0.5 g
反式脂肪 0.0 g
多不饱和脂肪 0.5 g
不饱和脂肪 2.0 g
胆固醇 56 mg
钠 241 mg
总碳水化合物 7 g
膳食纤维 2 g
糖 3 g
蛋白质 23 g

饮食交流
3块瘦肉，1块蔬菜

成分

份   4  

  • 8 oz. 芦笋尖, trimmed, diagonally sliced, cut into 2-inch pieces
  • 1 large carrot (cut into matchstick-size strips)
  • 1中 韭菜 (white 和 light green parts only), halved lengthwise, each half cut lengthwise into 3/8-inch strips
  • 4 比目鱼牛排 (about 4 ounces each), about 1 inch thick, rinsed, patted dry
  • 1/4茶匙. 盐
  • 1/4茶匙. 胡椒
  • 4枝新鲜 龙蒿大约4英寸长
  • 2汤匙. 切细香葱
  • 2茶匙. 橄榄油

方向

提示:单击步骤将其标记为完成.

  1. 预热烤箱至425华氏度. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. 拨出.
  2. Place the asparagus in the center of four of the parchment sheets. Place the carrot 和 韭菜 on the asparagus. 把鱼放在蔬菜上. 撒上盐和胡椒粉. Place a 龙蒿 sprig on each piece of fish. 撒上香葱. 淋上少许油. Place one of the remaining four sheets of parchment over the fish. 把边缘向中间折叠. Holding the tops together, fold several times to seal securely. Transfer the packets to a large rimmed baking sheet. (The packets can be made up to 6 hours in advance. Cover 和 refrigerate until baking time.)
  3. 烤10分钟. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets 和 serve. If the fish isn't cooked enough, reclose the open packet 和 bake all the packets for 1 to 2 minutes. Serve the fish 和 vegetables in the packets.

提示： Serving size 3 ounces fish 和 1/2 cup vegetables.
新鲜烹饪书

新鲜烹饪书

用Go Fresh, most of the 250 recipes take less than 20 minutes to put together 和 less than 30 minutes to cook. The cookbook also offers Healthy Swaps for substituting seasonal fruits 和 vegetables in delicious new ways, 商店 & Store tips for making the most of your trips to the market 和 what you buy, 和 Tips, Tricks & Timesavers for reducing prep time 和 getting meals on the table faster. 

示例的食谱:

冬南瓜面食

Herbed Halibut 和 Spring Vegetables en Papillote

烤苹果里脊肉

Rosemary-Peach Chicken Kebabs with Orange Glaze

购买:

亚马逊

This recipe is reprinted with permission from 美国心脏协会 Go Fresh. Copyright © 2014 by the 美国心脏协会. Published by Clarkson Potter/Publishers, a division of R和om House, Inc. 随处可见的书商.

美国心脏协会 recipes are developed or reviewed by nutrition experts 和 meet specific, science-based dietary guidelines 和 recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, 高血压, heart disease 和/or other conditions or seeking low-sodium, 低脂, 低糖, low-cholesterol or low-calories recipes. However, this site 和 its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis 和 treatment, 包括你的特殊饮食需求. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (哈哈), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. 版权所有. 授予权限, at no cost 和 without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; 和 proper attribution is made to the 美国心脏协会. 参见完整的使用条款.