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Fish Fillets in Parchment with Asparagus and Orange

Fish Fillets in Parchment with Asparagus and Orange


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Ingredients

  • 4 15x15-inch squares parchment paper
  • 4 5-to 6-ounce fish fillets (such as halibut or cod; each about 1 inch thick)
  • 2 tablespoons (1/4 stick) butter, cut into 4 pieces
  • 1 pound slender asparagus spears, trimmed, cut into 1 1/2-inch pieces
  • 4 tablespoons orange juice

Recipe Preparation

  • Preheat oven to 400°F. Place parchment squares on work surface. Generously butter half of each parchment square; top buttered half of each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, then 1 piece of butter. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. DO AHEAD Can be made 4 hours ahead. Chill.

  • Bake fish packets 17 minutes. Slide packets onto plates and serve.

,Photos by Coral von ZumwaltReviews Section

Baked Halibut and Asparagus

Garlic Parmesan Crusted Halibut and Asparagus baked on a sheet pan in the oven – easy, quick, and delicious! Minimal cleanup as everything is cooked on a baking sheet lined with parchment paper. This dish is high in protein, fiber, packed with omega 3 fatty acids. Healthy, gluten free, low-carb, KETO friendly recipe!

The best and the easiest way to cook halibut is by baking it in the oven. Only one pan is used (baking sheet). In this recipe, both halibut and asparagus are crusted with garlic and freshly shredded Parmesan cheese, which adds wonderful flavor and a crunch to the dish.

Halibut is a lean fish with a firm yet soft texture and a mild taste. Because it is a lean fish, it is easy to overcook as it dries out faster. Tip: Serve it immediately after cooking to prevent halibut from drying out. Do not let the baked halibut sit on the counter. Do not reheat it in the microwave. Make sure the halibut is served right after it’s cooked.


Sole Baked in Parchment Paper with Capers and Lemon

If you've never baked fish inside a package of parchment paper, and you're looking for something new to try, here's how I did it last night. The fish, vegetables and flavourings steam inside the package, and when it's opened at the table, the aroma is mouthwatering!

Each package can be personalized, according to taste, or to what you have available to use. I was using up some grape tomatoes, green onions and part of a red pepper.

Prepare the vegetables and flavourings:

3 green onions, thinly sliced
1/2 red pepper, thinly sliced
12 grape tomatoes, quartered
1 tablespoon capers, drained
1 tablespoon lemon zest
4 small sprigs of fresh thyme

Cut 4 pieces of parchment paper, approximately 12" X 18" and lie them on the counter, with the short side facing you.


In the centre of each piece of parchment paper, place:

1/4 of the tomatoes
1/4 of the red pepper
1/4 of the green onion
salt and pepper


Next lay 3 pieces of sole on top of the vegetables, lightly sprinkling each piece with black pepper.

Fold the thin ends of the fish fillets under.

Place 1/4 of the capers and 1/4 of the lemon zest on top of the fish.

Fold the parchment to form the packages.

. bring the two short ends towards the centre, and fold them over a few times until they lay flat on top of the fish.


. fold the short sides up towards the fish, as many times as you need to until they are snug against the fish.

Place the packages onto a baking sheet, ready to bake.

Place in the oven and bake for 25 minutes, until the parchment packages puff up and the fish is cooked through.


To serve, place each package on a plate, along with vegetables. I served roasted rosemary potatoes and fresh asparagus. Each person can open their own package watch out for the steam!! The fish and vegetables are tender and moist, and the aroma and flavours are amazing!


Directions

Step 1
Step 2

TEAR off four 15-inch sheets of Reynolds Kitchens ® Unbleached Parchment Paper. Fold each sheet in half and crease it in the center. Unfold.

Step 3

MIX lemon peel, olive oil, pepper and seasoned salt in a small bowl until well blended set aside.

Step 4

PLACE 1 fish fillet on one-half of each sheet near crease. Spread 1/4 of seasoning mixture over each fillet. Top with strips of bell pepper.

Step 5

FOLD over other half of sheet to enclose ingredients. Starting at top corner, make small overlapping folds down entire length of packet to seal edges together. Twist the last fold several times to make a tight seal. Repeat to make 4 packets. Place parchment packets on a large cookie sheet.

Step 6

BAKE to minutes. Place parchment packets on dinner plates. Carefully cut an X in top of each packet to allow steam to escape. Serve immediately.


Fish: Quick Health Facts

  • Fish is packed with lean protein. Just one 3-ounce fillet of cooked Atlantic salmon contains 19 grams (Source).
  • The omega-3 fatty acids in fish can give your heart a healthy boost. Fish with higher levels may help lower your blood lipid levels and reduce your risk for heart troubles (Source).
  • Varieties of fish with high omega-3 content may help curb depression. Studies found that entire cultures who eat fish regularly have lower levels of depression (Source).
  • Fish is nutrient-dense. It contains healthy amounts of vitamin B12, as well as iron.
  • The omega-3s in fish may provide even more heart benefits. They may also help protect your bones, clear up your skin, and help you maintain healthy cholesterol levels (Source).

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Pesce al Cartoccio (Fish in Parchment Paper)

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Tom Yam Pla (thai fish soup with coconut milk

Tilapia en Papillote I learned how to make this romantic recipe for baked tilapia en papillote in culinary school a few years ago. The fancy shmancy name threw me into fits of hysteria (yes, I can be a teensy bit overly dramatic at times), because I thought fancy shmancy meant “difficult to make”. Turns out, I was incredibly wrong! En papillote is a simple French term that means “in parchment”. Tilapia for two (fresh or thawed from frozen will work), seasoned with herbs, butter and lemon, then baked to perfection inside of a heart-shaped piece of parchment paper. Healthy, beautiful, delicious, and romantic… grab your apron and I’ll show you how easy this is to make! lemongrass, or dill are used to flavor fish, but I really love the flavor of rosemary, and besides that, it makes a gorgeous garnish. By wrapping the fish up inside of parchment paper, you’re effectively steaming it in its own juices. Add a little melted butter and fresh herbs, and you’ve got a party goin’ on! Besides a small pinch of sea salt, there isn’t much more that needs to be added. Of course, it shouldn’t stop you from creating a great veggie ensemble inside that packet of love. Toss in some asparagus spears, zucchini, sliced cherry tomatoes, onions, or anything else that your stomach is hungry for. You’ll end up with a heart shaped packet of love! To make the parchment packet, we need to whirl back in time to elementary school. Remember those Valentine’s Day cards you made in art class? Same technique applies here. Fold a piece of parchment paper in half, but rather than cutting a nice curved edge, cut it slightly angled. That way the edges will seal up more easily for you. Next, lay slices of lemon on one side of the parchment paper. Be sure to leave room around the edges so that you can fold everything up into a nice tight package. Rub both sides of the fish with softened herb butter, set it on top of the lemon slices, and add fresh herbs of your choice on top. If you want to add raw veggies to your packet, now would be the time. Then, fold the parchment paper together again and starting at the pointed bottom, start making small folds all the way up and around the edges of the packet. Place the packet on a baking sheet and cook at 400 degrees for 10-12 minutes. The easiest (and prettiest) way to serve them is to place the entire sealed packet on a dinner plate and let each person use a knife to slice the top of their packet open. What they’ll find inside is delicious, romantic food love! If you’d like to make a romantic dessert to go with your tilapia dinner, I suggest my double chocolate raspberry cheesecake tart. If you’re trying to keep things healthier, then go with my chocolate cherry cheesecake bites. Smaller portion sizes for the big win (and no double chin!) Fish in Parchment With Pesto And Veggies

Being a member of the Urban Roots CSA is both a blessing and a curse. While I absolutely adore getting the big bag of home-grown veggies every other week, it’s often a bit of a challenge to use everything in the bag. On the other hand, being forced to use different veggies on a regular basis keeps us out of the ol’ not-that-again dinner rut. This week, among many other things, we had beets, carrots, fennel, and a huge bushel of basil in our bag. I also had some asparagus in the fridge.

And then, from our own little garden at home, we had our first full-grown zucchini! Here it is still on the plant:

Jack picked it himself, and was so thrilled with our bounty . . .

. . . that he put it in the back of his little orange car and drove it to the kitchen, special delivery.

After getting some wild cod from the grocery, we had all we needed for fish in parchment with pesto and veggies, a dish I had not cooked in, gosh, years probably. It’s so easy, healthy, and delicious though . . . definitely adding it back to my regular rotation.

Baked Fish in Parchment with Pesto and Veggies

2 fillets fresh fish (cod, tilapia, salmon, sea bass, halibut, etc.), about 6 ounces each

Kosher salt and freshly ground pepper

1/4 cup homemade or store-bought pesto (I’ll post my recipe for this later. It’s also available in my iPad App, Cocina Marie.)

1 piece of fennel, sliced very thin

2 asparagus, sliced into quarters

2 tablespoons dry white wine

1 tablespoon extra virgin olive oil

2 tablespoons unsalted butter

Preheat the oven to 450 degrees F. Set your shredded and sliced veggies out on a cutting board. (I use a vegetable peeler to shred the zucchini and carrots. You could grate them with a grater if you wish. The most important thing is that you get very thin slices because they will only have 10 minutes to steam inside the parchment.)

Place a large square (at least 12×12) of parchment paper or aluminum foil on a baking sheet. (If you don’t have parchment, feel free to use foil — it’s actually much easier to work with than parchment, and you won’t have to worry about whether you can find a piece of string.) Place one fish fillet in the center of the square. Season with salt and pepper. Spread two tablespoons pesto over the fillet.

After you add the fish, I like to put the parchment paper in a medium-sized bowl. This will make it easier to gather up the sides later, and will prevent the wine and olive oil from spilling out as you work.

Top with 1/2 of the carrots, zucchini, fennel, and asparagus. Add 1 tablespoon white wine. Drizzle with olive oil. Season with salt and pepper. Top with a pat of butter.

Pull up the edges of the parchment and tie with a string. (If using foil, fold edges together to make a sealed package.) Place package on baking sheet. Repeat with second fish fillet.

Bake for 10-12 minutes. Remove from oven.

Transfer one package to each individual plate. I love how they look like little presents!

Being careful to avoid hot steam, open packages.

Transfer fish with veggie toppings to individual plates. Pour flavorful juices over the top. This dish goes very well with simple white rice and whatever white wine you used in the recipe. Warm bread, too, if possible, for sopping up juice.


Eric Akis: B.C. halibut, with a southern-French flair

Fresh B.C. halibut is in season and for today’s column I used fillets of that fish to create an appealing Mediterranean-style dinner for two.

Cooking the fish was easy. I set the fillets in a pan, drizzled and sprinkled them with olive oil, orange juice, salt and pepper, and roasted them.

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The Southern-French-style mixture I topped them with once plated, cherry tomatoes Provencal, was also easy to prepare, but did require a little chopping. To make it, minced shallots and garlic are sautéed in olive oil until aromatic. Quartered cherry tomatoes, stock, capers, olives and thyme are added, and then the mixture is simmered, until a rustic, chunky-style tomato sauce is created.

I served citrusy rice pilaf alongside the halibut. As you’ll see in the recipe, it’s flavoured with orange and lemon and its taste and texture nicely complements the fish and cherry tomatoes Provencal.

In the recipe photo, you’ll see I also served the fish with prosciutto-wrapped asparagus. I did not include a recipe for it, because it is too is easy to make.

For two servings, cook 10 to 12 trimmed asparagus spears in boiling water for two minutes, until bright green and just tender. Drain the asparagus, cool with ice-cold water and drain again.

Now pat the asparagus dry. Lay two thin slices of prosciutto on a work surface. Set five to six asparagus spears at one end of each slice of prosciutto. Tightly roll the prosciutto around the asparagus. Set the prosciutto-wrapped asparagus in the same pan you roast the halibut fillets in. It will be hot and ready to eat in the same 12 to 14 minutes it takes to roast the fish.

Roasted Halibut with Cherry Tomatoes Provencal

Here’s a rustic, tomatoey, southern French-style way of preparing in-season B.C. halibut.

Preparation time: 25 minutes

Cooking time: About 30 minutes

Makes: two servings

2 Tbsp minced shallot or onion

1 medium garlic clove, minced

3/4 cup quartered cherry tomatoes (about 8 to 10 tomatoes, depending on size)

1/2 cup chicken or fish stock

1 tsp tomato paste (see Note)

1/4 tsp minced fresh or dried thyme

4 to 6 black olives, pitted and chopped

• tiny pinch granulated sugar (see Note)

2 (5- to 6-oz/140- to 170-gram) halibut fillets

• salt and ground white pepper, to taste

Place 2 tsp of the oil in a nine-inch skillet set over medium heat. When oil is hot, add the shallot (or onion) and garlic and cook until tender and aromatic, about one to two minutes. Add the tomatoes, stock, tomato paste, thyme, olives, capers and sugar and bring to a gentle simmer. Simmer until tomatoes are softened and the stock has reduced to about 1/4 cup, about eight to 10 minutes. Remove skillet from the heat and set sauce aside until needed.

Preheat oven to 425 F. Line a baking pan with parchment paper. Set fish in the pan. Drizzle each piece of fish with some of the remaining 2 tsp olive oil and the orange juice. Season the fish with salt and pepper. Bake the halibut 12 to 14 minutes, or until cooked through.

When fish is almost cooked, set the cherry tomatoes Provencal back over medium heat and warm through. When fish is cooked, set a piece on each of two dinner plates, top with the cherry tomatoes Provencal and serve.

Note: The tiny bit of sugar in the sauce balances the acidity in the tomatoes. Tomato paste is sold in tubes in many grocery stores. It’s handy to have when you need a small amount. Simply squeeze out what you need, and then seal and refrigerate the rest of the tomato paste until you need some again.

Citrusy Rice Pilaf

For this side dish, rice is steamed and flavoured with lemon and orange to be served with the roasted halibut.

Preparation time: 15 minutes

Cooking time: about 20 minutes

Makes: two servings

2 Tbsp minced shallot or onion

1 small garlic clove, minced

1/2 cup long grain white rice

1/4 tsp minced fresh or dried thyme

2/3 cup chicken or fish stock

1/2 tsp finely grated lemon zest

1/2 tsp finely grated orange zest

1 Tbsp fresh orange juice

• salt and ground white pepper, to taste

2 Tbsp chopped fresh parsley

Heat oil in a pot set over medium heat. When oil is hot, add the shallot (or onion) and garlic and cook until tender and aromatic, about one to two minutes. Mix in the rice and thyme and cook and stir two minutes more.

Add the stock, zests and juices, season with salt and pepper, raise heat to medium-high, and bring rice to a boil. Cover the rice, turn the heat to its lowest setting, and cook 15 minutes, or until the rice is tender. Fluff the rice with a fork, mix in the parsley, and serve.

Eric Akis is the author of eight cookbooks. His columns appear in the Life section Wednesday and Sunday.


Directions

In a heavy bottomed stainless steel pan combine the shallots and merlot. Bring to a slow boil and reduce to about 3-4 tablespoons. Add the frozen huckleberries, blueberries and sugar. Bring to a simmer and reduce by half.

Remove the pan from the heat. Add the fresh huckleberries, honey, sea salt and pepper. Gently mix the compote together. Add the sherry vinegar. Taste and adjust salt, pepper, and honey to your preference. Best served at room temperature, but refrigerate between uses.

For the sockeye salmon, season it lightly with kosher salt (just a pinch) and a little crushed fennel seed (about ½ teaspoon per 7-ounce portion). Grill it over a BBQ grill, or bake in the oven. Health code recommends cooking all fish to 145°, but if you prefer your salmon cooked medium-rare, cook it to 120°.

Top each portion of salmon with about 2 tablespoons of the huckleberry compote and the side dishes of your choice. (Serving suggestion: with a wild mushroom gourmet rice blend, steamed broccolini, and spaghetti squash with honey & butter).

Notes: You can use either fresh or frozen huckleberries for the entire recipe. You can also substitute the huckleberries with blackberries to make a Blackberry Compote instead.


Watch the video: Κοπές Λαχανικών. Μέρος Α. Master Class By Chef Panos Ioannidis


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