Meals in Minutes- Fish

Fish en Papillote

4 - 12 inch squares of parchment paper or foil
1/2 Red onion, sliced
1 Zucchini, julienned
1 Large carrot, julienned
1 Clove garlic, minced
1 T Extra virgin olive oil
1/4 tsp Kosher salt
1/4 tsp Ground pepper
4 (4oz) Sole, tilapia or flounder fillets, rinsed
1 Lemon, sliced into 8 slices, seeds removed
8 Sprigs fresh thyme
4 tsp Margarine
1/4 tsp White wine vinegar
Per Serving
Calories: 196
Fat: 10 grams
Saturated fat: 1 gram 
Cholesterol: 1 milligram
Sodium: 258 milligrams
Carbohydrate: 8 grams
Fiber: 2 grams
Protein: 19 grams
Number of servings: 4
Preheat oven to 375˚. Fold each square of parchment or foil in half and cut into a heart shape with the fold running vertically down the center. Open each heart to lie flat. In a bowl, mix together onion, zucchini, carrot and garlic. Add oil. Season with salt and pepper; toss. Put each fish fillet in the center of one side of each heart. Arrange the vegetables on top, dividing evenly. Top the vegetables with 2 lemon slices, 2 sprigs of thyme, a teaspoon of margarine and a tablespoon of white wine vinegar. Foil parchment or foil over, crimp around the edges tightly to create 1/2 moon shape. Seal well. Arrange packets on a baking sheet. Bake until fish is cooked through, about 12 minutes, depending on the thickness of fish. To serve, place
packets directly on a plate, open carefully to let steam escape.