West Des Moines, IA

What's for Dinner


White Fish en Papillote

It’s hard to find a dinner recipe that’s as healthy as this one: white fish and veggies, steamed in a parchment parcel with fresh herbs, lemon and white wine. You’d also be hard pressed to find a white fish recipe that is this easy to make and tastes this darn good!

Cooking “En Papillote” (with Parchment Packets!) 

En Papillote is a fancy French way of saying “cooked in paper” :-) So we are going to be French and fancy today while making this super-quick-n-awesome recipe! 

This recipe cooks in a packet made with parchment paper, which is one of the reasons that it’s so quick and healthy.  Parchment paper packets use steam to quickly and healthfully cook the contents. It also makes clean up a breeze – crumpling up some paper and throwing it in the trash is my kind of KP! Parchment paper is grease and moisture resistant paper that has been specially treated for oven use. It won’t burn in the oven on bake, however don’t put it under the broiler – it will burn there! There is no right or wrong side of parchment paper – either side can be used.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

½ cup red onion, cut into think matchsticks
1 zucchini, cut into matchstick
1 carrots, cut into matchstick
1 teaspoon garlic, minced
1 teaspoon olive oil
4 (6 oz.) halibut fillets, or other white fish
sea salt and black pepper
1 lemon, thinly sliced into half moons
8 sprigs fresh thyme
¼ cup white wine
Instructions

Preheat the oven to 375 degrees F.
In a large bowl toss the thinly sliced onion, zucchini and carrot with the olive oil and minced garlic.
Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange each fillet in the center of the top half of each parchment. Generously season with salt and pepper. Top each fillet with one quarter of the veggies, 2 slices of lemon, two sprigs of thyme and 1 Tablespoon of white wine.
Fold the bottom half of the parchment paper over the fish. Start folding and crimping the parchment paper ends together from one end all the way around the fish to the other end, creating a sealed envelope. Fold the end under the fish. The fish and veggies should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
Bake the fish packets for 12 to 18 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!
Nutritional Analysis

231 calories, 4g fat, 8g carbohydrate, 3g sugar, 166mg sodium, 2g fiber, and 36g protein.

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Location Info

Farrell's eXtreme Bodyshaping West Des Moines Ashworth
5954 Ashworth Road
West Des Moines, IA 50266

Phone: (515) 224-1822
Head Coach: Colleen Leinen
Email: colleenleinen@extremebodyshaping.com
Franchise Owners: Randy Bachman

 

 

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