Fish en Papillote

A creative cooking method makes this meal nutritious!

• Seafood Recipes
• Healthy Recipes
• Easy Recipes

Baking in foil packets is a simple and trouble-free way to prepare fish. It's healthy, too, as no water-soluble nutrients are lost.

Preparation time: 20 minutes
Cooking time: 10-15 minutes

You Will Need
10 ounces mixed Asian greens, such as bok choy and Chinese cabbage, chopped
4 skinless salmon or hake steaks (about 5 ounces each)
Grated zest and juice of 1/2 small orange
3 tablespoons shredded fresh basil
2 garlic cloves, finely chopped
1/2 cup dry white wine
1 tablespoon olive oil
1/2 medium-sized bulb of fennel, thinly sliced
1 carrot, cut into thin strips

Bulgur and herb pilaf:
1 cup bulgur
3 cups water
1 tablespoon olive oil
Juice of 1/2 lemon
1 garlic clove, finely chopped
2 tablespoons shredded fresh basil
2 tablespoons chopped fresh cilantro
3 spring onions, sliced
Salt and pepper

What to Do
1. Preheat the oven to 475°F. Cut out 4 12-inch squares of foil or baking parchment. Arrange a quarter of the chopped Asian greens in the middle of each foil or paper square. Top with a fish steak, and sprinkle with the orange zest and juice, basil, garlic, white wine, olive oil, fennel, carrot, and salt and pepper to taste. Fold over the foil or paper to form a packet, leaving a little air inside so the ingredients can steam, and twist the edges to seal. Put the packets on a baking sheet and set aside.

2. Combine the bulgur with 3 cups of water in a large saucepan and bring to a boil. Reduce the heat to medium-low, cover, and cook until the bulgur is just tender, about 12-15 minutes. Drain the bulgur if necessary.

3. While the bulgur is cooking, put the fish packets into the oven and bake for 10 minutes. Open 1 of the parcels to check that the fish is cooked and will flake easily.

4. Use a fork to fluff the cooked bulgur and mix in the olive oil, lemon juice, garlic, basil, cilantro, and spring onions. Season with salt and pepper to taste. Serve each person a fish packet to open at the table, with the bulgur pilaf in a bowl.

Serves 4

Each serving provides: Calories 469, fat 20 g, saturated fat 3 g, cholesterol 88 mg, sodium 127 mg, carbohydrates 36 g, fiber 10 g, protein 37 g.

From Cut Your Cholesterol

 

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