Fish In Paper, 118Cals Per Serve

1. Take baking paper, about double the size of a dinner plate.

2. Place some of the spring onions on each sheet of paper with some of the sliced muschrooms.

3. Place fish on top and put the remainder of the onions and mushrooms on top.

4. Dribble the chilly sauce and sprinkle with salt to your taste.

5. Crimp the paper around all open edges leaving a small gap to pour the lemon juice and white wine in, then crimp the parcel closed tight. Place on baking sheet and put in oven heated to 200c for about 10-15 minutes. Don't over cook the fish.

6. Serve with steamed green beans or Kumara (Sweet Potato) Chips.

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Nutrient	Quantity
Total fats	5.3397 g
Protein	181.8043 g
Carbohydrates	15.9564 g
Energy	880.0252 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1894 g
Water	880.1116 g
Calcium, Ca	1151.4491 mg
Lutein + zeaxanthin	1220.9887 g
Fiber, total dietary	3.4208 g
Fatty acids, total saturated 22:0	0.0028 g
Carotene, beta	3545.335 g
Niacin	11.0019 mg
Vitamin A, RAE	567.6031 g
Riboflavin	1.4231 mg
Fatty acids, total polyunsaturated 15:0	0.003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0312 g
Sodium, Na	1094.5797 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1395 g
Total lipid (fat)	5.3397 g
Manganese, Mn	0.2148 mg
Fructose	3.1782 g
Fatty acids, total saturated 16:0	0.8909 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0629 g
Sucrose	0.2928 g
Choline, total	600.8935 mg
Sugars, total	10.4854 g
Fatty acids, total saturated 10:0	0.02 g
Fatty acids, total saturated 18:0	0.338 g
Fatty acids, total saturated 20:4 undifferentiated	0.4715 g
Vitamin B-6	1.2746 mg
Selenium, Se	153.4209 g
Ash	14.8678 g
Fatty acids, total saturated 18:1 undifferentiated	0.7004 g
Pantothenic acid	0.216 mg
Copper, Cu	2.3575 mg
Thiamin	1.165 mg
Retinol	272.0006 g
Iron, Fe	13.7028 mg
Carbohydrate, by difference	15.9564 g
Phosphorus, P	1686.4687 mg
Folate, total	184.7215 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Lycopene	4374.4838 g
Cholesterol	453.3344 mg
Fatty acids, total saturated 18:2 undifferentiated	0.4106 g
Carotene, alpha	4.4362 g
Glucose (dextrose)	2.4798 g
Fatty acids, total saturated 14:0	0.0289 g
Zinc, Zn	9.4129 mg
Fatty acids, total saturated 12:0	0.0052 g
Fatty acids, total polyunsaturated	1.688 g
Fatty acids, total saturated 14:1	0.0031 g
Vitamin A, IU	6819.6337 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1088 g
Folate, DFE	184.7215 g
Vitamin C, total ascorbic acid	30.3898 mg
Fatty acids, total polyunsaturated 16:1 c	0.0028 g
Fatty acids, total polyunsaturated 18:1 c	0.0262 g
Fatty acids, total saturated 20:0	0.0028 g
Vitamin B-12	9.0667 g
Vitamin K (phylloquinone)	224.6272 g
Fatty acids, total saturated	1.2965 g
Fatty acids, total monounsaturated	0.843 g
Folate, food	184.7215 g
Fatty acids, total polyunsaturated 17:0	0.0014 g
Fatty acids, total polyunsaturated 24:0	0.0028 g
Cryptoxanthin, beta	0.61 g
Vitamin E (alpha-tocopherol)	5.5096 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2992 g
Magnesium, Mg	209.0637 mg
Potassium, K	2453.0881 mg

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 pinch	0	0	0
White wine	1 tablespoon	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Mushroom	3	0	0	0
Green Onion	2	38.34	8.1508	0.6674
chili sauce	2 tablespoons	31.395	6.7533	0.1024
white fish fillet	2	806.9352	0	4.5333