Fish and Green Bean Packages

Name: Fish and Green Bean Packages
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 4 frozen fish fillets, such as cod, about 1 lb; parchment paper; 1/2 lb green beans, trimmed; 1/4 cup dry white wine, optional; 2 green onions, thinly sliced; 1 tsp dried thyme, tarragon or Italian seasoning

Prep Time10 mins
Total Time30 mins
Makes4 servings

Photo: Vince Noguchi

Baking in parchment (en papillote) allows the fish to steam while it cooks, creating a super-moist and flavour-infused dish. Tucking the beans in along with the fish makes this an all-in-one meal.

Ingredients

4 frozen fish fillets, such as cod, about 1 lb
parchment paper
1/2 lb green beans, trimmed
1/4 cup dry white wine, optional
2 green onions, thinly sliced
1 tsp dried thyme, tarragon or Italian seasoning

Instructions

Preheat oven to 450°F. Tear 4 pieces of parchment, each about 12 x 16 in. Place a fish fillet on each. Scatter green beans around fish. Drizzle with white wine, if using (if not, no other liquid is necessary).
Sprinkle with herbs and green onions. Fold and crimp parchment edges together to seal. Place on a baking sheet. Bake in the centre of preheated oven until thinnest part of the fish flakes easily and the green beans are tender, 18-22 minutes.
Serve each package on a plate; be careful when opening, as the steam will be very hot. Top each fillet with a pat of butter and a squeeze of fresh lemon juice, if you like.

Nutrition (per serving)

Protein 21g, Carbohydrates 4g, Fat 1g, Fibre 1g.

Originally published in the June 2011 issue. Photo by Vince Noguchi.