Fish En Papillote

Fish En Papillote is a delightful and healthy American seafood dish that showcases fresh fish steamed in parchment paper with vibrant vegetables and aromatic herbs. This method locks in moisture and flavor, resulting in a tender and flavorful meal that's perfect for any occasion.

Ingredients

• White fish fillets (e.g., cod or sole) - 2 x 150g
• Zucchini - 1 medium, thinly sliced
• Cherry tomatoes - 200g, halved
• Red bell pepper - 1 medium, thinly sliced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Fresh lemon juice - 1 tablespoon
• Salt - 1 teaspoon
• Black pepper - ½ teaspoon
• Parchment paper - 2 large sheets

Steps

1. Preheat your oven to 200°C (400°F).
2. Prepare two large sheets of parchment paper, about 30x40 cm each.
3. In a bowl, combine the zucchini, cherry tomatoes, red bell pepper, minced garlic, olive oil, salt, and black pepper. Toss until the vegetables are well coated.
4. Place a fish fillet in the center of each parchment sheet and top each with half of the vegetable mixture.
5. Drizzle the fresh lemon juice over the fish and vegetables, then sprinkle with chopped parsley.
6. Fold the parchment paper over the fish and vegetables, then crimp the edges to seal tightly, creating a packet.
7. Place the packets on a baking sheet and bake in the preheated oven for 15-20 minutes, until the fish is cooked through and flakes easily with a fork.
8. Carefully open the packets (watch for steam) and serve the fish and vegetables directly in the parchment or transfer to plates.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in vitamins and antioxidants from fresh vegetables.

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