1-2-3 Fish in Parchment Dinner

The best fish dinner does not taste “fishy”.  Often people have tried to cook fish at home, and found their meal smelled like a fish dock and the fish tasted …ahh, well, sort of “fishy”.  That off taste is because the healthy omega-3 fats easily oxidize, creating rancid flavor and smell.  When buying fish, choose fish that is at least 5 days from the “use by” date on the package, or buy it fresh from a fish dock.  Frozen fish should be thawed in the refrigerator, and used within a day after thawing. 

This recipe can be prepared in 5 minutes; cook time is about 20 minutes. 
If using haddock, limit to 6 oz per week due to mercury content; wild salmon has low levels of mercury and can be safely eaten by pregnant women and children; the extra calories come primarily from omega-3 fats.

2 tsp. olive oil or unsalted butter

1 tsp. grated lemon peel

1 Tbsp fresh lemon juice

1 tsp. chopped fresh dill or ½ tsp dry

2 – 6 oz fillets haddock, arctic char, or wild salmon

¼ tsp sea salt or kosher salt

Ground lemon-pepper seasoning, to taste

¼ cup thinly sliced leeks

¼ cup red pepper, julienne-cut

¼ cup carrots, julienne-cut

¼ cup snow peas, asparagus or zucchini squash, julienne-cut

Preheat oven to 450F.  Combine first 4 ingredients; blend.  Cut 2 (15×24-inch) pieces of parchment paper.  Fold in half, and trim outer edges to make a half-circle.  Open paper.  Place one fillet near fold, sprinkle with salt and lemon-pepper.  Top with olive oil or butter mixture, add vegetables.  Fold paper and seal edges, twisting to secure.  Repeat with second fillet.  Bake at 450F for 15-20 minutes.  Place on plates while in parchment to keep warm.

Calories: approximately 300 (depending on type of fish), protein 34 g, fat 14 g, carbohydrate 6 g

Comment