Considering the fancy French name, Fish en Papillote is surprising easy to prepare. If you have parchment paper on hand, it’s as simple and fast as poaching, sauteing, or baking a fish. Not only are the little individual packets adorable, they make clean up a breeze.
This particular dish has fantastic spicy, tangy flavor with barely a whisper of fat. The heap of colorful vegetables is so filling it’s hard to believe this dish clocks in at only 155 calories. We served it with a side of blistered shishito peppers and a bit of rice to soak up the complex flavor of the sauce.
Don’t stress over the sealing of the packets. I’ve heard folks recommend cutting the parchment into heart shapes but for me, as long as I have enough paper to work with it’s easier to work with a big rectangle. Even if it’s not perfect and some liquid escapes, your fish will still be moist and tasty.
Serve over rice, noodles, or as is in it’s cute little package.
Substitute 2 tbs of liquid aminos for the soy sauce to make this gluten free.
- low-sodium soy sauce - 3 tbs
- rice vinegar - 2 tbs
- lime juice - 1-1/2 tbs (juice of 1 lime)
- sesame oil - 1/2 tsp
- honey - 1/2 tsp
- fresh ginger - 1 tbs, minced
- garlic - 1 tbs, minced
- jalapeño - 1 tbs, minced
- cod, halibut or other white fish - 4 (4-oz) fillets
- carrots - 3/4 c, julienned
- red bell pepper - 1 medium, julienned
- yellow bell pepper - 1 medium, julienned
- shitake mushrooms - 4 oz, thinly sliced
- sugar snap peas - 1 c, trimmed
- celery - 1 stalk, julienned
- green onion - 2 tbs, diagonally sliced
- red onion - 2 tbs, thinly sliced
- fresh cilantro - 2 tbs, chopped
- sesame seeds - 1 tsp
Preheat oven to 425F.
Whisk together soy sauce, vinegar, lime juice, sesame oil, honey, ginger, garlic, and jalapeño in a medium sized bowl.
Combine carrots, onions, peas, mushrooms, peppers, and celery in a large bowl.
Cut a large square of parchment paper and lay flat. Stack one quarter of the vegetables near the middle of the parchment. Coat a fillet of fish with the sauce and lay on top of the vegetables. Pour 3 tbs of sauce over the stack and top with a sprinkle of cilantro and sesame seeds.
Fold the parchment over the top of the stack and seal the edges with small folds making it as watertight as possible. Set aside on a cookie sheet and repeat three more times.
Bake for 12 minutes. Remove from the oven and cut open the packets, being careful to avoid the hot steam.
Calories: 155 ; Fat: 1.6 g; Saturated Fat: 0.0 g; Trans Fat: 0.0 g; Cholesterol: 73 mg; Sodium: 1022 mg; Total Carbohydrate: 15.1 g; Dietary Fiber: 3.2 g; Sugars: 6.3 g; Protein: 20.1 g; Points: 3 ; Points Plus: 4 ;