Dilled Fish and Vegetable Packet

By Totlxtc

Ingredients

• 4 * 4 tilapia fillets (4 ounces each)
• * Refrigerated butter-flavored spray
• 1/2 * 1/2 teaspoon salt, divided
• 1/4 * 1/4 teaspoon pepper, divided
• 2 * 2 cups fresh snow peas
• 2 * 2 cups fresh baby carrots, halved lengthwise
• 1 * 1 green onion, thinly sliced
• 2 * 2 tablespoons minced fresh dill
• 2 * 2 garlic cloves, minced
• 1/2 * 1/2 cup white wine or reduced-sodium chicken broth

Details

Servings 4

Preparation

Step 1

* Place an 18-in. x 12-in. piece of heavy-duty foil on a large baking sheet. Arrange fillets in a single layer on foil; spritz with butter-flavored spray. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper.
* Combine the peas, carrots, onion, dill, garlic and remaining salt and pepper; spoon over fish. Drizzle with wine or broth. Top with a second large piece of foil. Bring edges of foil pieces together; crimp to seal, forming a large packet.
* Bake at 400° for 20-25 minutes or until fish flakes easily with a fork and vegetables are crisp-tender. Open foil carefully to allow steam to escape. Yield: 4 servings.


Nutrition Facts: 1 fillet with 3/4 cup vegetables equals 178 calories, 2 g fat (1 g saturated fat), 55 mg cholesterol, 396 mg sodium, 13 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 3 very lean meat, 2 vegetable.