Fish Bundles

Name: Fish Bundles
Ingredients: Cooking spray; 4 fish fillets, such as mahi-mahi (about 4 ounces each), rinsed and patted dry; 1 teaspoon bottled chopped garlic or 2 medium garlic cloves, chopped; 1/2 teaspoon salt; 1/2 teaspoon crushed red pepper flakes; 8 or 12 fresh basil leaves; 4 medium Italian plum (Roma) tomatoes, cored and cut crosswise into 1/4-inch slices; 1/4 cup dry white wine (regular or nonalcoholic)

8 ingredients

28 steps

Ingredients

Cooking spray
4 fish fillets, such as mahi-mahi (about 4 ounces each), rinsed and patted dry
1 teaspoon bottled chopped garlic or 2 medium garlic cloves, chopped
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes
8 or 12 fresh basil leaves
4 medium Italian plum (Roma) tomatoes, cored and cut crosswise into 1/4-inch slices
1/4 cup dry white wine (regular or nonalcoholic)

Directions

1

Preheat the oven to 375F or preheat the grill on medium.
2

Tear off four sheets of aluminum foil, each about 12 x 10 inches.
3

Fold each sheet in half, make a crease, then open again.
4

Lightly spray with cooking spray.
5

Place a fillet on one half of each sheet.
6

Sprinkle each fillet with the garlic, salt, and red pepper flakes.
7

Top with the basil and tomatoes.
8

Pour 1 tablespoon wine over each serving.
9

Fold the foil over the fish.
10

Tightly fold up the foil to enclose the fish.
11

Bake or grill for about 15 minutes, or until the fish flakes easily when tested with a fork.
12

When unfolding the foil, be careful not to get a steam burn.
13

Slide the contents of each packet onto a plate.
14

(Per Serving)
15

Calories: 119
16

Total Fat: 1.0g
17

Saturated: 0.0g
18

Trans: 0.0g
19

Polyunsaturated: 0.0g
20

Monounsaturated: 0.0g
21

Cholesterol: 83mg
22

Sodium: 395mg
23

Carbohydrates: 3g
24

Fiber: 1g
25

Sugars: 2g
26

Protein: 22g
27

Dietary Exchanges
28

3 Very Lean Meat