Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 158.4
- Total Fat: 1.5 g
- Cholesterol: 60.0 mg
- Sodium: 103.0 mg
- Total Carbs: 16.6 g
- Dietary Fiber: 4.8 g
- Protein: 23.4 g
View full nutritional breakdown of Easy Steamed Fish Packets calories by ingredient
Easy Steamed Fish Packets
Submitted by: CHEF_MEG
Introduction
This recipe is part of "The SparkPeople Cookbook." Order your copy today! Cooking fish or chicken in parchment-paper packets is a technique known as en papillote. This recipe is part of "The SparkPeople Cookbook." Order your copy today! Cooking fish or chicken in parchment-paper packets is a technique known as en papillote.Number of Servings: 4
Ingredients
-
2 leeks, thinly sliced
2 red or yellow bell peppers, cored,
seeded, and thinly sliced
1 cup thinly sliced button mushrooms
1 tbsp chopped fresh parsley, or 1 tsp
dried
1 tsp chopped fresh thyme
1 pound sole fillets (or another whitefleshed
fish), cut into 4-ounce
portions
2 lemons, zested and cut in half
Tips
Directions
The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms, and leeks here; but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, celery, onions, zucchini, and green beans are all good choices. Switch up the herbs and spices, too: garlic, basil, or oregano will all work well.
The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze!
--
1. Preheat the oven to 450° F. In a small bowl,
mix together the leeks, bell pepper, and mushrooms.
In another small bowl, mix together the
parsley and thyme.
2. Fold four sheets of 15" x 15" parchment paper
in half. Coat one half with nonstick cooking
spray and place on a baking sheet, uncoated
side down (if you have a griddle that fits across
two burners, you can use that in place of the
baking sheet). In the center of the sprayed side
of each piece of parchment, place 1 fish fillet,
one-quarter of the vegetables, lemon zest, and
herbs. Juice 1 lemon half over each mixture.
Fold over the left side of the parchment. Crimp
the edges to form a packet.
3. Place the baking sheet across two burners
on the stovetop and set to moderate heat.
Once the liquid inside each packet starts to
bubble, transfer the pan to the oven. Bake for
8 to 10 minutes, depending on the thickness of
the fish. A general rule of thumb is 10 minutes
per inch of thickness.
The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze!
--
1. Preheat the oven to 450° F. In a small bowl,
mix together the leeks, bell pepper, and mushrooms.
In another small bowl, mix together the
parsley and thyme.
2. Fold four sheets of 15" x 15" parchment paper
in half. Coat one half with nonstick cooking
spray and place on a baking sheet, uncoated
side down (if you have a griddle that fits across
two burners, you can use that in place of the
baking sheet). In the center of the sprayed side
of each piece of parchment, place 1 fish fillet,
one-quarter of the vegetables, lemon zest, and
herbs. Juice 1 lemon half over each mixture.
Fold over the left side of the parchment. Crimp
the edges to form a packet.
3. Place the baking sheet across two burners
on the stovetop and set to moderate heat.
Once the liquid inside each packet starts to
bubble, transfer the pan to the oven. Bake for
8 to 10 minutes, depending on the thickness of
the fish. A general rule of thumb is 10 minutes
per inch of thickness.
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Member Ratings For This Recipe
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Incredible!
29 of 29 people found this review helpfulMy new favorite fish recipe! I used tilapia, a sliced red pepper, corn salsa, carmelized onions, oregano, lemon zest & juice, and fresh parsley. The veggies were cooked perfectly and the fish was moist and tasty. Husband also loves it - will definitely make again :) - 1/21/10
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19 of 25 people found this review helpful -
Very Good
16 of 17 people found this review helpfulDelicious but.....
I recommend that anyone making this dish first view the recipe video linked at the top of this page. The video makes the written instructions understandable. Also, it looked like she used just one sheet of paper in the video instead of 4 individual ones - more sensible I think. - 7/14/10
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14 of 14 people found this review helpful -
10 of 11 people found this review helpful -
8 of 11 people found this review helpfulI do something similar using a nice piece of fish, either catfish, tilapia, salmon, etc. Though I chop up onions, roasted red pepper, some edamame, sometimes a bit of spinach and a touch of lemon pepper seasoning and a small squirt of kraft tuscan italian dressing. Wrapped in foil packs. YUMMO - 6/23/10
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8 of 8 people found this review helpful -
Incredible!
8 of 8 people found this review helpful -
Incredible!
8 of 8 people found this review helpfulnummy, nummy, yummy! Thank you Chef Meg for this wonderful dish! I'm eating it now. I used salmon but I also made more packets w/ tilapia for luch tomorrow! I used thyme and parsley and lemon juice - veges are leeks, zucchini, mushroom, onion and garlic. Thanks again! :) - 2/2/10
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