Another awesome recipe from Sunset magazine, this one with a terrific culinary technique – cooking in parchment. Parchment cooking creates maximum flavor with minimal use of oil or butter because all aromas and flavors are sealed in (along with moisture) as the food cooks.
Flavor combinations with fish are endless. Try various herbs – I love dill with fish – flavored oils, lemon juice or wine, or thinly sliced veggies.
And the nicest thing about using parchment? Without the added fat or heavy sauces, this dish is only 4 Weight Watchers Points. LOVE IT!
How to Make a Parchment Packet:
The key to cooking en papillote starts with the shape of the paper. Fold a piece of parchment paper, about 2 1/2 times the size of what you’ll be cooking, in half and cut it into a half-heart shape. Unfold, fill one half with the ingredients, and fold the other half over to enclose. Starting at the top of the heart in the center of the dip, fold about 1/4 in. of the edge toward the center and start rolling this "hem" around the edge, crimping the roll as you seal it. When the roll reaches the bottom tip of the heart, twist to seal. When using aluminum foil, simply fold foil over contents and crimp edges to seal.
Martha Stewart has some fish en papillote recipes – including salmon and red snapper – on her site. But this one from Sunset magazine is is staight forward and looks delicious.
Green Onion and Sesame Parchment-Baked Fish
Prep and Cook Time: 25 minutes
Yield: Makes 4 servings
Notes: Aluminum foil may be used in place of parchment, but parchment creates an elegant presentation and can even puff up while cooking. Thin fillets like sole cook in 15 minutes. For thicker cuts, add 5 minutes for every 1/2 in. of thickness over 3/4 in.
Add steamed brown rice and simply cooked greens for a healthy supper.
Ingredients:
- 4 fillets petrale sole
- 1/4 teaspoon salt
- 1/2 teaspoon freshly grated ginger
- 2 teaspoons toasted sesame oil
- 3 green onions, cut into 3-in. lengths and sliced thinly lengthwise
Instructions:
- Preheat oven to 350°. Fold 4 pieces of parchment paper (12 by 14 in. each) in half to form 7- by 12-in. rectangles and cut them into half-heart shapes as large as the paper allows. Unfold into hearts. Place a fish fillet to one side of center of each heart and sprinkle with 1/4 of the salt. Spread each fillet with 1/4 of the ginger. Drizzle with 1/4 of the sesame oil and top with 1/4 of the green onions. Fold papers over fillets and crimp edges to close (see "How to Make a Parchment Packet," above).
- Put packets on a baking sheet and bake 15 minutes, or until the fish is opaque and flakes easily in the center; if necessary, cook 5 minutes more. Serve hot.
Nutritional Information:
Per serving – CALORIES 179 (22% from fat); FAT 4.3g (sat 0.8g); PROTEIN 32g; CHOLESTEROL 82mg; SODIUM 283mg; FIBER 0.3g; CARBOHYDRATE 1g
Sunset, FEBRUARY 2007
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{ 2 comments… read them below or add one }
I have recently discovered cooking in parchment, too. I love it! Here’s one of my faves:
Salmon with Sage and Vegetables in Parchment
I had my first parchment dinner at Red Lobster. I was hooked. It’s so convenient, little mess and low cal cooking. I love that.