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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  European >> French >> French

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat oven to 350F/180C Heat oil in frying pan and cook onion, stirring occasionally, until soft (3-5mins). | 2. Add garlic and peppers, fry until tender but not browned. | 3. Stir in tomatoes and herbs. | 4. Season with salt and pepper. | 5. Remove from heat. | 6. Cut 4 rounds of parchment paper/aluminium foil, each the size to wrap a fillet comfortably (may use a large dinner plate as template). | 7. Put a spoonful of the pepper mixture on bottom half of each paper/foil. | 8. Set a piece of fillet on top. | 9. Spoon remaining pepper mixture on top of each fillet. | 10. Scatter cheese on top. | 11. Fold the paper/foil over the fish (forming a semi-circle). | 12. Seal parcels by folding the edges several times. | 13. Set parcels on baking sheet. | 14. Bake for 20-25mins, until the fish is cooked (flesh will flake easily when tested with fork). | 15. If you use paper, you can serve the fish in the parcels. | 16. Remove foil before serving, if using. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
onion	1		sliced	64.0	14.944	1.76	0.16
garlic	1	clove	chopped	4.47	0.9918	0.1908	0.015
green pepper	1		seeded julienned	29.8	6.9136	1.2814	0.2533
red pepper	1		seeded julienned	1.25	0.2753	0.0584	0.0138
tomato	8	ounces	chopped	40.8233	8.8224	1.9958	0.4536
mint	1	tablespoon	chopped	2.508	0.4794	0.1875	0.0416
oregano	1/2	teaspoon	dried	1.325	0.3446	0.045	0.0214
salt pepper				-	-	-	-
fish fillet	4		skinless	4245.6296	315.8821	249.4761	220.6276
feta cheese	4	ounces	crumbled	299.376	4.6381	16.1141	24.1315

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.