Easy Steamed Fish Packets
- 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
IntroductionCooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes! Cooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes!
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 white-fleshed fish), cut into 4-ounce portions
2 lemons, zested and cut in half
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!
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 medium 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
My 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
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