Grouper En Papillote


1 lb Louisiana grouper, cut into 4 pieces
½ tsp each of salt & pepper
1 tsp Cajun Mais Palm seasoning or Cajun seasoning of choice
1 medium tomato, diced
2 Tbsp olive oil
1 tsp crushed red pepper, or to taste
1 medium red bell pepper, thinly sliced
2 Tbsp fresh parsley chopped
½ small red onion, thinly sliced
4 lime slices

Preheat oven to 400 degrees F.
Cut 4 pieces of parchment paper into 18” pieces, and fold in half. Cut into a heart shape.
Season fish with salt, pepper and Cajun seasoning and place on unfolded parchment paper.
Top with equal amounts of remaining ingredients and fold paper over sealing the fish in the paper.
Bake 15-18 minutes.
Serve on a plate in folded parchment paper.

Calories: 190
8g Fat (1g Saturated fat, 40mg Cholesterol.) 330mg Sodium. 6g Carbohydrates (2g Fiber, 4g Total sugar.) 23g Protein.

Lower Fat: Reducing fat is not recommended as this dish contains 650mg of heart-healthy monounsaturated fats.
Lower Carbohydrate: Vegetables are the source of carbohydrates in this dish; no recommendations to reduce further.
Lower Sodium: Use salt substitute and salt-free Cajun seasoning such as Cajun180 La Cajun Gold “No-Salt” to reduce sodium to 65mg.
Dairy-free: Recipe is dairy-free as is.
Gluten-free: Ensure Cajun seasoning is gluten-free.

August 11, 2022

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