Recipe: Baked Fish in Parchment

This recipe comes to you from Chef Beth of Caregivers Kitchen. You can see a video of how to prepare this dish in the course: Mealtime with Cardiovascular Disease. (If you are interested in this course and it's not in your course list, please ask your supervisor to assign it to you.)

Baked Fish in Parchment: Serves 2 (Each serving has 60 calories, 140 mg of sodium and counts as a 0 carb choice.)

This recipe is a traditional "fish en papillote" or steaming fish with vegetables in parchment paper. Steaming, a gentle cooking method, works well with any variety of white fish and quick cooking vegetables. The lemon and herb flavors in the vinaigrette pair well with the fish. Parchment paper is available in most grocery stores near the foil or plastic wrap. Garnish with lemon zest and fresh thyme, if available.

Essential Equipment:

cutting board
knife
baking sheet
medium mixing bowl
peeler
measuring spoons
kitchen scissors

Ingredients:

1 medium carrot, peeled and cut into thin strips
1 small zucchini, cut into thin strips
1/2 red onion, cut into strips
2-4 oz. fillets of white fish like perch, haddock or tilapia (thawed)
2 Tbsp. lemon vinaigrette or salad dressing
1/2 tsp. dried thyme (or fresh thyme)
salt and pepper (optional)
2 pieces parchment paper cut to 15 inches square

Instructions:

Preheat oven to 375°F.
Fold each piece of parchment paper in half and cut into a large heart shape.
Open the hearts, place fish fillet on half of each heart, and season with salt and pepper (if using).
Place half of the vegetables over each piece of fish and drizzle with 1 Tbsp. of lemon vinaigrette. Sprinkle with thyme.
Starting at the top of each heart, fold over and crimp edges all the way around to seal in the steam. Please on a baking sheet.
Bake for 8-10 minutes until fish flakes and vegetables are tender. Cool before opening paper.

CONTAINS: FISH