Wednesday, March 31, 2004 - Page updated at 12:00 AM

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Recipe: Baked Fish in Parchment with Julienne Vegetables

4 servings

- 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
Calories 204
Protein 22.87g
Fat 5.71g
Carbohydrates 15.14g
Sodium 253mg
Saturated fat 0.94
Monounsaturated fat 2.99g
Polyunsaturated fat 0.97g
Cholesterol 37.40mg

From "Low-Carb Quick & Easy" by Frances Towner.

Copyright © 2004 The Seattle Times Company


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