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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Orange Roughy Packets Baked with Vegetables
 
Source: dLife

This easy meal in a packet has everything you need from fish to vegetables and potatoes.

Rating:
Prep Time: 20 minutes
Cook Time: 20 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 4 servings
Serving Size: 4 floz
Amount Per Serving
Calories 102.7
Total Carbs 20.4 g
Dietary Fiber 2.6 g
Sugars 2.2 g
Total Fat 5.4 g
Saturated Fat 1.9 g
Unsaturated Fat 3.5 g
Potassium 526.6 mg
Protein 2.1 g
Sodium 115.8 mg
Dietary Exchanges
1 1/4 Fruit, 1 Starch, 1 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 cup Hash Browns, shredded, frozen
4 g orange roughy fillet (about 4 oz. each)
4 Celery, fresh, stalk, medium, FDA , cut into matchstick size pieces
1 Onion, white, fresh, medium, whole, 2 1/2" , sliced thin (or 2 medium leeks)
4 medium garlic cloves , sliced thin
2 tsp Sauce, lemon dill, dry mix


Directions
1 Preheat oven to 425 degrees F.
2 Thaw frozen hash browns slightly by leaving at room temperature for 5-10 minutes.
3 Rinse the fish and dry with paper towels.
4 Fold each of 4 sheet of 15" parchment paper in half. Place one sheet, opened, on a baking tray that has a small rim.
5 Fold the foil around the fillets and seal to close.
6 On 1/2 of the sheet place 1/4 of the celery, leeks, and garlic, top with 1 fish fillet, sprinkle with 1/2 teaspoon of lemon dill seasoning, and top with 1/4 of shredded hash browns.
7 Fold the other half of the parchment paper over and fold edges to seal all the way around.
8 Repeat with the remaining 3 parchment papers and space evenly on the baking sheet.
9 Bake until fish flakes easily when tested with a fork, about 18-20 minutes.
10 Be very careful opening packets, steam will escape and cause burns.
11 Serve by cutting an X on the top of each packet.
Additional Information
If you don't have parchment paper, use aluminum foil and bake at 450 degrees F.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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