Parchment Paper Parcels

7

PREP TIME

30 min

Makes

4 servings

* PLUS Cooking time: 12 minutes
Parchment Paper Parcels

Jodi Pudge

Make fish in parchment paper parcels for a quick, easy, delicious and kid-friendly seafood dinner.


Ingredients

  • 2 carrots
  • 3 cups snow peas
  • 1 1/2 lbs thin skinless fish fillets , (such as sole or tilapia)
  • salt
  • black pepper
  • 2 tsp garlic , finely chopped
  • 1 tbsp ginger , very thinly sliced
  • 2 tsp sesame oil
  • 2 green onions

Instructions

  • Preheat oven to 400°F. Lay 4 sheets of parchment paper (about 15 x 15 in. each) on your counter.
  • Slice carrots thinly and cut snow peas in half on the bias; divide among sheets and spread in a thin layer in the centre. Lay fish fillets in a single layer on top of vegetables. Season fish with salt and pepper, then sprinkle with garlic, ginger, sesame oil and green onions.
  • Fold parchment paper as if you were wrapping a sandwich, fully enclosing fish and vegetables so that steam and cooking liquid will not escape. Place parchment packages onto a baking sheet and place in the lower third of the oven.
  • Bake fish for 12 min or until white juices appear and fish is just cooked through.

Nutrition (per serving)

  • Calories
  • 214,
  • Protein
  • 34 g,
  • Carbohydrates
  • 8 g,
  • Fibre
  • 3 g,
  • Sodium
  • 164 mg.

Tip:

Be sure vegetables are sliced super thin to ensure they cook through.