Mediterranean Fish Recipe en Papillote

• 分量: 2 servings
• 調理時間: 20 minutes
• 総時間: 40 minutes

材料

2 (6-ounce) white fish fillets (such as grouper, cod, barramundi, halibut or sea bass)

Salt and freshly ground black pepper

1/2 pint grape tomatoes (1 cup) halved)

12 Kalamata olives (pitted and halved)

2 tablespoons drained capers

Thin slices of red onion (to taste)

Thin slices of red bell pepper

2 cloves garlic (finely chopped)

2 tablespoons extra-virgin olive oil

2 tablespoons dry white wine

1/2 teaspoon crushed red pepper flakes (or to taste and tolerance)

2 lemon slices

Chopped fresh parsley (optional)

手順

Preheat oven to 400 degrees.

Cut two 18-inch (approximately) long pieces of parchment paper. Fold in half, then cut a half-circle, oval or heart-shaped. Open flat and place on a baking sheet.

Wash fish fillets and pat dry. Season both sides with salt and black pepper.

Place a fish fillet on one side of the parchment paper. Top each fillet with equal amounts of tomatoes, olives, capers, red onion, red bell pepper, garlic, olive oil, white wine and red pepper flakes. Top each fillet with a lemon slice. Sprinkle with chopped fresh parsley if desired.

Place the other half of the parchment paper over the fish and seal it.FRENCH METHOD: Seal the edge, making small folds every 1/2-inch to 3/4-inch all the way around until it's completely sealed.CAROL METHOD: Fold the edges 3 to 4 times, ensure you have a good crease and then fold the corner 2 to 3 times. It seals and the packet will puff up as desired without the tedious work.

Bake for 16-18 minutes or until parchment paper has puffed up and fish is cooked.

Transfer to a plate and with scissors, cut into the top of the packet, being careful and aware of the hot steam that will escape.

栄養

• サービングサイズ: 1
• カロリー: 202 kcal
• 脂肪総量: 18 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 15 g
• コレステロール: 1 mg
• ナトリウム: 611 mg
• 炭水化物総量: 8 g
• 食物繊維: 3 g
• 糖質総量: 4 g
• タンパク質: 2 g