Steamed Whiting and Vegetables Recipe With Nutrition Data and Calorie Count

Steamed Whiting and Vegetables

The fish is steamed in the oven while wrapped in a parchment pouch.

Yields:

1 servings

Meal Type:

Main Dish

Rating:

Ingredients

1 fillet whiting
1 cup sliced onion
1 1/2 tbsps black olives, chopped
1 clove garlic, chopped
1 tbsp extra virgin olive oil
3 strips bell pepper
1 lemon yields fresh lemon juice
1 dash pepper
1 dash salt

Directions

Preheat oven to 425° F (220° C). Chop and slice the vegetables to prepare.
Tear a square piece of parchment paper (about 10 x 10").
Layer onions, peppers, olives, garlic on center of paper.
Sprinkle with seasoning (salt and pepper or Mrs. Dash).
Place fish fillet on top.
Sprinkle with lemon juice.
Make the pouch by pulling two edges of parchment paper up and folding down together several times until flat. Roll one end of the parchment pouch in and then the other.
Place on baking sheet. Bake for 15-20 minutes in oven.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 282

% Daily Value*

Total Fat

Amount Per Serving 16.18g

% Daily Value 21%
- Saturated Fat
  
  Amount Per Serving 2.308g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.008g
- Monounsaturated Fat
  
  Amount Per Serving 11.129g
Cholesterol

Amount Per Serving 62mg

% Daily Value 21%
Sodium

Amount Per Serving 335mg

% Daily Value 15%
Total Carbohydrate

Amount Per Serving 17.91g

% Daily Value 7%
- Dietary Fiber
  
  Amount Per Serving 2.4g
  
  % Daily Value 9%
- Total Sugars
  
  Amount Per Serving 6.27g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 18.47g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 4mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 41mg

% Daily Value 46%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 7mg

% Daily Value 1%
Iron

Amount Per Serving 6mg

% Daily Value 33%
Potassium

Amount Per Serving 481mg

% Daily Value 10%

Nutrition summary:

Calories 282 KCal
Fat 16.18 g
Carbs 17.91 g
Protein 18.47 g

There are 282 calories in 1 serving of Steamed Whiting and Vegetables.

How long would it take to burn off 282 KCal?
Basketball	28 minutes
Cycling (10 MPH)	39 minutes
Jogging	23 minutes
Running	19 minutes
Swimming (crawl, moderate pace)	27 minutes
Walking	32 minutes
Weight Training	32 minutes
Values estimated based on person weighing 160 lbs.