A citrusy aroma will fill your kitchen as fish fillets and a variety of vegetables bake in foil packets. Spoon on the sauce and enjoy!

　　

Ingredients

Serves 4; 3 ounces fish, 1/2 cup vegetables, and 2 tablespoons sauce per serving

　　1 teaspoon olive oil

　　2 medium leeks (white part only), thinly sliced (about 1/3 cup)

　　4 ounces medium cremini (brown) or button mushrooms, quartered

　　1 medium carrot, thinly sliced

　　1/2 medium red bell pepper, thinly sliced

　　1 cup fresh or frozen sugar snap peas, trimmed if fresh

　　1/2 teaspoon very low sodium chicken bouillon granules

　　Cooking spray

　　1 small lemon, cut into 8 slices and seeded

　　1 small lime, cut into 8 slices and seeded

　　4 sole or other mild white fish fillets (about 4 ounces each), rinsed and patted dry

　　1 teaspoon dried marjoram or dried oregano, crumbled

　　1/4 teaspoon pepper

　　

Sauce

1/2 cup fat-free plain yogurt

　　1 tablespoon Dijon mustard (lowest sodium available)

　　1 teaspoon snipped fresh dillweed or 1/4 teaspoon dried, crumbled

　　1/2 teaspoon grated lemon zest

　　1 teaspoon fresh lemon juice

　　1/2 teaspoon sugar

　　

Step 1

Preheat the oven to 400°F.

　　

Step 2

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the leeks, mushrooms, carrot, and bell pepper for 2 to 3 minutes, or until the carrot slices are tender-crisp, stirring occasionally.

　　

Step 3

Stir in the sugar snap peas and bouillon granules. Remove from the heat.

　　

Step 4

Meanwhile, lightly spray four 12-inch square pieces of aluminum foil with cooking spray. Arrange 2 slices of lemon and 2 slices of lime in a single layer in the middle of each piece of foil. Place a fillet on the citrus slices on each piece of foil. Sprinkle with the marjoram and pepper. Using your fingertips, gently press the seasonings so they adhere to the fish. Spoon about 1/2 cup of the leek mixture onto each fillet. Seal the foil tightly. Transfer the packets with the smooth side down to a baking sheet.

　　

Step 5

Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish is cooked to the desired doneness, carefully open the remaining packets and serve. If the fish isn’t cooked enough, continue baking for about 2 minutes. Transfer the packets to plates.

　　

Step 6

Meanwhile, in a small bowl, whisk together the sauce ingredients. (The sauce can be made ahead and refrigerated for up to four days.) If desired, heat the sauce in a small saucepan over low heat for 1 to 2 minutes, or until heated through, stirring occasionally. If you prefer, put the sauce in a small microwaveable bowl. Microwave, covered and vented, on 100 percent power (high) for 30 to 45 seconds, stirring once halfway through. Spoon about 2 tablespoons sauce over each serving.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 185

　　

Step 9

Total fat: 3.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 1.0g

　　

Step 13

Monounsaturated: 1.0g

　　

Step 14

Cholesterol: 54mg

　　

Step 15

Sodium: 206mg

　　

Step 16

Carbohydrates: 16g

　　

Step 17

Fiber: 3g

　　

Step 18

Sugars: 8g

　　

Step 19

Protein: 24g

　　

Step 20

Calcium: 136mg

　　

Step 21

Potassium: 727mg

　　

Dietary Exchanges

Step 22

2 vegetable

　　

Step 23

1/2 other carbohydrate

　　

Step 24

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition