Recipe: Baked Fish in Parchment with Julienne Vegetables
- 1 1/3 pounds fish fillet (rockfish or cod), about ¾-inch thick
- ½ teaspoon salt
- Freshly ground black pepper to taste
- Parchment paper or heavy-duty aluminum foil
- 1 tablespoon extra virgin olive oil
- 1 medium clove garlic, minced
- 1 small fennel bulb, sliced into julienne strips
- 2 small leeks, white part only, rinsed and sliced into julienne strips
- 1 small zucchini, sliced into julienne strips
- 2 small plum tomatoes, halved, seeded and sliced into julienne strips
- ½ teaspoon crushed dried thyme
- 2 tablespoons dry white wine
- ½ lemon
1. Preheat oven to 425 degrees. Rinse fish and pat dry; cut into 4 serving pieces. Season with salt and pepper.
2. Cut 4 circles of parchment paper or heavy-duty aluminum foil 14 inches in diameter. Lay a fish fillet on one side of each piece of parchment.
3. In a heavy nonstick skillet, heat oil over medium-high heat. Add garlic, fennel, leeks and zucchini. Sauté 5 minutes, stirring occasionally. Add tomatoes, thyme and wine. Cook 1 minute. Spoon one-quarter of the mixture over each fillet and top with a squeeze of lemon juice. Fold parchment paper over fish and crimp edges well. Place packets on a large baking sheet and bake 15 minutes.
4. To serve, place each parchment packet on a serving plate. Carefully slit open top and serve.
Data per serving
Saturated fat 0.94
Monounsaturated fat 2.99g
Polyunsaturated fat 0.97g
From "Low-Carb Quick & Easy" by Frances Towner.
Copyright © 2004 The Seattle Times Company