White fish en papillote with spring vegetables gives you the opportunity to put all your favourite vegetables in one dish. It's delicious, easy and clever!
The European "en papillote" cooking technique allows you to steam your proteins and vegetables in your favorite liquid like wine. This way no cooking fat is needed. The idea to remember? The ease with which you can put an impressive amount of vegetables in one dish, with minimal effort, preparation and cleaning. We love it, nothing to add!
INGREDIENTS OF THE FISH EN PAPILLOTE WITH SPRING VEGETABLES :
PREPARATION OF THE FISH EN PAPILLOTE WITH SPRING VEGETABLES :
Preheat the oven to 425 degrees F (220 degrees C).
Cut only half of the Cherry Tomatoes (1/2 cup) in half. Slice Zucchini (1/2) in half lengthwise then cut into sticks. Set aside.
Trim Asparagus (3/4 cup) by snapping the thicker bottom ends where they break naturally. Cut in half on the diagonal. Set aside.
Remove stems from Shiitake Mushrooms (4 oz). Slice French Baby Carrots (6) in half lengthwise. Slice the lemon (1) into 1/4 inch rounds. Set aside.
Using only half of the Fresh Basil (1/2 cup) , remove the leaves from their stems and slice very thinly across. Set aside.
Pat dry the white fish filet (2) with paper towels. Season each one with Ideal Protein salt (1/4 tsp) and ground black pepper (1/4 tsp).
Place 1 white fish filet in the center of each piece of parchment paper.
Divide the lemon, capers, mushrooms, veggies and half of the basil between the two pieces of parchment, on top of the fish filet.
Add white cooking wine (1/4 cup) and 2 teaspoon of Olive Oil (1/2 Tbsp). Bring the edges of the parchment paper to the center and fold together tightly. Place packets on a sheet pan.
Bake in the oven for 15 to 20 minutes, rotating the pan halfway through cooking.
Carefully transfer fish and vegetable mix from parchment to plates and garnish with remaining basil.
Enjoy!
Servings 2
- Amount Per Serving
- Calories 662
- % Daily Value *
- Total Fat 36.5g57%
- Saturated Fat 7.2g36%
- Cholesterol 81.2mg28%
- Sodium 1613.3mg68%
- Potassium 911.5mg27%
- Total Carbohydrate 47g16%
- Dietary Fiber 8.2g33%
- Sugars 8.7g
- Protein 34g68%
- Calcium 8%
- Iron 26%
- Vitamin D 3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Preheat the oven to 425 degrees F (220 degrees C).
Cut only half of the Cherry Tomatoes (1/2 cup) in half. Slice Zucchini (1/2) in half lengthwise then cut into sticks. Set aside.
Trim Asparagus (3/4 cup) by snapping the thicker bottom ends where they break naturally. Cut in half on the diagonal. Set aside.
Remove stems from Shiitake Mushrooms (4 oz). Slice French Baby Carrots (6) in half lengthwise. Slice the lemon (1) into 1/4 inch rounds. Set aside.
Using only half of the Fresh Basil (1/2 cup) , remove the leaves from their stems and slice very thinly across. Set aside.
Pat dry the white fish filet (2) with paper towels. Season each one with Ideal Protein salt (1/4 tsp) and ground black pepper (1/4 tsp).
Place 1 white fish filet in the center of each piece of parchment paper.
Divide the lemon, capers, mushrooms, veggies and half of the basil between the two pieces of parchment, on top of the fish filet.
Add white cooking wine (1/4 cup) and 2 teaspoon of Olive Oil (1/2 Tbsp). Bring the edges of the parchment paper to the center and fold together tightly. Place packets on a sheet pan.
Bake in the oven for 15 to 20 minutes, rotating the pan halfway through cooking.
Carefully transfer fish and vegetable mix from parchment to plates and garnish with remaining basil.
Enjoy!