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Preheat over
to 400 degrees. Tear off 4 large pieces of cooking parchment or
foil. Divide the fish into 4 equal portions; place one portion on
each sheet of cooking parchment or foil.
In a small bowl,
combine the pesto and yogurt. Layer the tomato slices, carots, green
onions, pesto mixture, and lemon juice on each piece of fish; fold
the parchment or foil to create 4 sealed packets. Transfer the packets
to a baking sheet.
Bake the packets
for 20 to 25 minutes or until the ish flakes easily when lightly
pressed with a fork. Remove the fish from the packets and serve
with the vegetables and cooking juices.
Per serving
calories: 130
Total fat: 5 g
saturated fat: 1 g
fiber: 1 g
sodium: 140 mg
cholesterol: 25 mg
carbohydrate: 4 g
protein: 19 g
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