Recipe of the Week: Fish Dinner  from the Heart and Stroke Foundations’ “Heart Smart Cooking on a Shoestring” Cookbook.
This recipe cooks your whole meal in a packet.  If your family works different hours, make up a packet each so that everyone can have a nutritious hot meal when they come home, no matter what their shift. No pots and pans to wash!
2 tsp butter (10 ml)
½ lb frozen fish fillets (250 g)
1 small onion chopped
4 tsp lemon juice (20 ml)
2 slices tomato
2 tsp low-fat mayonnaise (10 ml)
2 small potatoes, peeled and sliced
2 small carrots, sliced
(add any vegetable that you have in your fridge!)
Spread butter on two sides of foil or parchment paper large enough to hold half of the fish and vegetables.  (Or spray with non-stick vegetable oil cooking spray)
On each piece of foil or parchment paper place the fillets.  Sprinkle with pepper to taste, onion and lemon juice.  Place tomato on fish and dot with mayonnaise.
Place potatoes and carrots around the fish.
Close foil or parchment paper tightly so that no juices can escape.  Place on baking sheet or pan.  Bake at 400F (200 C) for 20 to 25 minutes or until fish flakes easily when tested with fork and vegetablesare tender.
Makes 2 servings.