- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 294.1
- Total Fat: 3.1 g
- Cholesterol: 77.1 mg
- Sodium: 372.4 mg
- Total Carbs: 35.5 g
- Dietary Fiber: 5.6 g
- Protein: 31.3 g
Super Simple Fish and Veggie PacketsSubmitted by: CHEF_MEG
IntroductionKeep fish prep simple and clean up a breeze by baking the entire meal in parchment packets. Dinner steams inside the parchment, so in addition to keeping the meal light, it also locks in moisture and flavor.
Keep fish prep simple and clean up a breeze by baking the entire meal in parchment packets. Dinner steams inside the parchment, so in addition to keeping the meal light, it also locks in moisture and flavor.
2 bell peppers
1 small fennel bulb with stalk and fronds still attached
4 pieces parchment paper, cut into 12"x16" pieces, each folded in half lengthwise
1 large lemon, cut into 8 thin slices
16 ounces flounder, cut into 4 4-ounce fillets
1/4 teaspoon white pepper
1/4 teaspoon salt
1 tablespoon plus 1 teaspoon white wine
1 tablespoon plus 1 teaspoon capers, drained and rinsed
2 cups heat-and-eat or precooked brown rice
Don't swap waxed paper for parchment--it will burn.
This recipe is so low in fat that you could add up to one teaspoon butter per packet.
As a chef, I prefer white pepper with white fish, but you can use black, too.
If you don't like flounder or can't find it, substitute another white-fleshed fish, such as perch.
Prep the vegetables: Remove the core and seeds from the bell pepper and cut into thin strips.
Cut the green stalks and fronds off the fennel. Discard the stalks and set aside the fronds. Slice the fennel bulb in half and remove the triangular core using a paring knife. Slice the remaining fennel into thin strips.
Remove and discard the root tip and the tough green parts of the leeks. Slice the remaining white parts in half, then cut into half-moon shapes. Soak in a bowl of cold water to remove any sandy sediment. Remove the leeks from the water and drain on a paper towel. Combine all the veggies in a small bowl.
Cut each section of parchment into a half-heart shape, using the fold line as the center line for the heart. Open the parchment so it looks like a whole heart. Coat both sides with nonstick cooking spray, then divide onto two rimmed baking sheets.
Place two lemon slices on one side of each piece of parchment, top with the fish and sprinkle on the salt and pepper. Divide vegetables equally atop all four pieces of fish. Sprinkle each with a few fennel fronds and one teaspoon white wine. Fold the second half of the heart over to cover the fish and veggies, then crimp the edges to seal the packet.
Bake for 15-18 minutes, until the fish is cooked through and the veggies are tender. (Cook or reheat the rice while the fish is in the oven.)
Place half cup of rice on each plate, then carefully cut open each packet and top the rice with the fish and vegetables. Garnish each with one teaspoon capers and serve immediately.
Serving Size: Makes 4 servings; 3 ounces of fish per serving