Seafood du Jour en Papillote
“En papillote” means “in parchment” and “du jour” means of the day. This recipe can be made with almost any fish and veggie combo. Look for sustainably caught or farmed fish/seafood — good for you and for the environment !
WHAT YOU NEED (for 2-3 servings):
1 lbs. fish or shellfish- opt for sustainably caught/farmed (skin or shells removed)
1/2 medium red onion, sliced ¼ inch thick
½ cup each: carrots, zucchini, and red bell peppers, cut into evenly sized “sticks” ½-inch thick
1 Tbsp. olive oil
2 Tbsp. limoncello (or lemon juice)
Salt & pepper to taste
1-2 Tbsp. fresh herbs or 1-2 tsp. dried herbs (eg, tarragon, oregano, basil, thyme)
1/2 lemon, sliced very thinly
MAKING IT:
Preheat oven to 375°F (350°F if using a glass dish). Cut a piece of parchment paper about 30-inches long. Working on only one half of the paper, which is placed on top rimmed pan/dish, layer sliced onions and vegetables in the middle of the parchment (the other half will fold over the top to make the packet); place fish on top of vegetables.
Drizzle fish with olive oil and limoncello; season with salt, pepper and herbs; place lemon slices on top of fish.
Fold remaining half of parchment paper over the top of the fish. Starting at the fold, roll and crimp the two edges together, forming a tight seal all the way around.
Bake for 25-30 minutes until fish is cooked through (internal temp 145°F). To serve, open packet in the middle with a knife (be careful of the steam).
Serves 2-3.
Nutrition Information per serving (1/3 recipe with salmon): 290 Calories; 19g Total Fat; (3.5g Sat Fat); 70mg Chol; 130mg Sodium; 5g Total Carb; (1g Fiber3 g Sugars); 26g Protein; 80%DV Vitamin D
TIPS:
Try with different types of fish or shellfish and different veggies, cut into similar sized pieces for even cooking.
The Monterey Bay Aquarium Seafood Watch from can help you choose ocean-friendly seafood.
Recipe can be scaled up; each packet can contain up to 1½ lbs. fish. If you have more, just make additional packets.
