Spicy Miso Fish En Papillote | Cook For Your Life
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Spicy Miso Fish En Papillote

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

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients

This spicy miso fish en papillote recipe is one of the best ways to cook fish without an odor. It’s incredibly fast and easy and works with most fish fillets. The vegetables need to...

Miso is used here as a marinade. Miso comes in different colors and strengths, the darker the miso, the stronger the taste. For fish, the sweeter, lighter, yellow colored “miso shiro” works best.

Watch the video to learn how to make it.


Ingredients

  • 1 pound fillets of white fish, cut into 4 pieces
  • Juice of 1 lime or lemon
  • 2 teaspoons white miso paste
  • 4 teaspoons toasted sesame oil
  • 2 to 3 shallots, thinly sliced
  • 1 inch ginger root, cut into thin matchsticks
  • 2 to 3 cloves of garlic, thinly sliced lengthways
  • 2 medium ripe tomatoes, sliced
  • 2 small jalapeno, deseeded and thinly sliced (optional)
  • 2 sprigs cilantro
  • 4 scallions, white part only cut into ½-inch pieces
  • 4 teaspoons soy sauce, or to taste
  • ¼ cup water
  • 1 tablespoon thinly sliced scallion greens (for garnish)
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Nutrition Facts

Calories

212 cals

Fat

7 g

Saturated Fat

2 g

Polyunsaturated Fat

3 g

Monounsaturated Fat

3 g

Carbohydrates

14 g

Sugar

6 g

Fiber

3 g

Protein

26 g

Sodium

470 mg

Directions

  1. Blend the miso with 2 teaspoons of lime juice and rub paste all over the fish. Let marinate in the fridge for 30 minutes to an hour.
  2. Preheat the oven to 400 degrees.
  3. Tear off 2 squares of aluminum foil large enough to comfortably hold 1 fish fillet. If lining your packets with parchment paper, make it the same size as the foil, and lay it on top of the matte side of the foil.
  4. Smear the center of each foil/parchment square with 1 teaspoon of sesame oil. On top of the oil, dividing evenly between the 4 squares, place shallots, ginger, garlic, tomatoes, jalepeño, cilantro, and scallions. Top the vegetables with a fish fillets, skin side up and add 1 teaspoon soy sauce.
  5. Fold the foil in half over the fish and tightly roll the sides of the packet together to seal, leaving a small gap open. Mix the remaining lime juice and the water together and divide between each packet, pouring through the gap. Finish sealing them. The packet should have the look of a giant empanada.
  6. Lay the packets on a cookie sheet and bake in the oven 10-15 minutes depending on the thickness of the fish. Carefully open the packets – there will be steam! You can either plate the fish and vegetables, or serve them in the ½ open packets. Sprinkle with sliced scallions.

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 5 out of 5
June 29, 2022
anonymous

No Title

Rated 5 out of 5
November 4, 2021
anonymous

No Title

Rated 5 out of 5
August 27, 2021
anonymous

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