Fish 'En Papillote' | Cook For Your Life
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Fish ‘En Papillote’

4.4
Rated 4.4 out of 5
4.4 out of 5 stars (based on 7 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 11 ingredients

Cooking fish en papillote, or in a packet, is one of the best ways to cook it without odor. It’s incredibly fast and easy, and works with most fish fillets. It’s also a great...

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Ingredients


  • 2 thick-cut fillets of white fish (6-ounces each),
  • 2 teaspoons olive oil
  • 1 leek, white part only, shredded in julienne strips
  • 1 carrot, julienned
  • 2 small cloves garlic, thinly sliced lengthwise
  • ½ plum tomato, sliced (On a bland diet? See Chef Tip)
  • Grated peel of ½ lemon
  • 1½ teaspoons fennel seeds
  • 1 lemon, juiced, combined with 1/4 cup water
  • Salt, to taste
  • 1 tablespoon chives, cut into ½-inch lengths, or scallions, shredded (optional)
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Nutrition Facts

Calories

263 cals

Fat

8 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

14 g

Sugar

5 g

Fiber

4 g

Protein

36 g

Sodium

696 mg

Directions

  1. Preheat the oven to 400 degrees F.
  2. Diagonally slash the skin of each fish fillet three times. Set aside.
  3. Tear off two squares of parchment paper or aluminum foil large enough to comfortably hold one fish fillet each. If lining the foil with parchment paper, make it the same size as the foil and lay it on the dull side of the foil.
  4. Smear the center of the left side of each foil/parchment square with 1 teaspoon of oil. Divide the leeks, carrots, and garlic into two equal amounts and lay on top of the oil on each square. Lay the fish fillet, skin side up, on top of the vegetables. Top with some slices of tomato and sprinkle equally with the lemon zest, the fennel seeds and some salt.
  5. Fold the foil in half over the fish and tightly roll the sides of the packet together to seal, starting from the fold, leaving a small gap open at the far side. The packet should have the look of a giant empanada. Pour the lemon juice mixture through the gap into each packet and then seal it completely. Lay the packets on a cookie sheet and bake in the oven for 10-15 minutes, depending on the thickness of the fish. Let them sit for a moment before opening.
  6. Carefully open the packets -- there will be steam! You can plate the fish and vegetables or serve them in the half-open packets. Sprinkle with chives.

Chef Tips

If on a bland diet, omit or deseed the tomato slices. And either pass on the garlic or simply discard it before eating since it does give the fish and veggies great flavor

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society


Reviews

No Title

Rated 4 out of 5
May 31, 2022
anonymous

No Title

Rated 5 out of 5
November 16, 2021
anonymous

No Title

Rated 5 out of 5
July 9, 2021
anonymous

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