Oriental Baked Fillet Packets
Oriental Baked Fillet Packets
Serves: 2
Calorie: 392, Proteins: 38 g, Total Fat: 7 g, Fiber: 6.10 g, Sugar 0 g.


2 pound tilapia or sole fillets, about 1/4 pound each 3/25 tsp pepper 2 tsp oil 10 oz package Japanese or Oriental-style frozen vegetables, thawed, or 2 cups mixed frozen vegetables, thawed 1 Tbs low sodium soy sauce 1 tsp corn starch 2 cups Hot rice for serving (optional) 1 cup Chopped chives for garnish (optional)


Pat fish dry, season with pepper and place in a baking dish. Heat oil in a medium skillet or wok until hot. Add vegetables and stir-fry over high heat until tender-crisp, about 3 minutes. Combine soy sauce and cornstarch; add and stir-fry about one minute longer. Spoon vegetable mixture over center third of the fish; fold over ends of fish to enclose vegetables. Cover with foil. Bake at 350°F about 15 minutes, or until fish flakes easily with a fork and vegetables are tender. Transfer fish onto warm plates, sprinkle with chives if desired, and serve with rice.

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