House Works: Fish Bundles

During the Lenten season, many people are looking to add more fish to their diets. But getting a fish recipe on the table quickly can be a challenge.

In this House Works, Chef Judy joins us in the kitchen with a unique way of cooking tuna or salmon. And the good part is, it's quick, easy and satisfying.

Tuna Oriental in Packet
Judy Gilliard
Servings: 4
1 1/2 pounds tuna steak
16 ounces mixed vegetables, frozen
1 tablespoon hoisin sauce
1/3 cup rice wine vinegar
4 sheets (12x18 inches each) aluminum foil

Preheat oven to 450°F or grill to medium-high. Center one fish fillet on each sheet of aluminum foil. Top with vegetables. Mix hoisin sauce and rice wine vinegar together and spoon over fish and vegetables.

Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.

Bake 16 to 20 minutes on a cookie sheet in oven...or grill for 12 to 16 minutes in covered grill.

Per Serving (excluding unknown items): 329 Calories; 9g Fat (24.8% calories from fat); 44g Protein; 18g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 184mg Sodium. Exchanges: 5 1/2 Lean Meat; 3 Vegetable; 0 Fat; 0 Other Carbohydrates.

Salmon Oriental in Packets
Judy Gilliard
Servings: 4
1 pound salmon fillets
1 package oriental vegetable mixture
1/4 cup soy sauce, low sodium
1/4 cup hoisin sauce
1/4 teaspoon red pepper flakes
4 sheets aluminum foil- 12X18

Preheat oven to 450°F or preheat grill to medium-high. Mix soy sauce, hoisin sauce, red pepper flakes together and set aside.

Center one salmon fillet on each sheet of aluminum foil. Top with vegetables. Spoon sauce over salmon and vegetables.

Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.

Bake 16 to 20 minutes on a cookie sheet in oven or grill 12 to 15 minutes in covered grill.

Per Serving (excluding unknown items): 184 Calories; 4g Fat (22.6% calories from fat); 25g Protein; 10g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 941mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 0 Fat; 1/2 Other Carbohydrates.



About the Author...
Taryn Vanderford
Taryn Vanderford co-anchors “First at Four” Monday through Friday with her husband, Jon Vanderford.
Comments are posted from viewers like you and do not always reflect the views of this station.
powered by Disqus