Make fish in parchment paper parcels for a quick, easy, delicious and kid-friendly seafood dinner.
3 cups snow peas
1 1/2 lbs thin skinless fish fillets, (such as sole or tilapia)
2 tsp garlic, finely chopped
1 tbsp ginger, very thinly sliced
2 tsp sesame oil
2 green onions
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.
Calories 214, Protein 34g, Carbohydrates 8g, Fibre 3g, Sodium 164mg.
Be sure vegetables are sliced super thin to ensure they cook through.
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