Parchment dramatically cuts down on cleanup; just toss it in the compost bin and you’re done! For fillets thinner than 1 inch, reduce cooking time by two or three minutes. Serve with steamed baby potatoes tossed with olive oil and parsley, or add some cooked white beans to the parchment parcels for a complete meal.
Recipe Cook Time:
Recipe Ingredient Details:
4 (13x13-inch) pieces of parchment paper
8 paper clips
4 (5-ounce) halibut fillets, each 1 inch thick
16 plump asparagus spears (not too thin, or they'll overcook)
32 cherry tomatoes, stemmed
1/2 teaspoon dried dill weed
3 tablespoons Dijon mustard
2 tablespoons reduced-sodium chicken broth
2 teaspoons olive oil
Preheat oven to 450°. Place one halibut fillet in the center of each parchment square. Break off and discard woody ends of asparagus, then cut spears in half crosswise. Arrange asparagus around fillets (two pieces per side). Top asparagus with tomatoes. Season with salt and pepper to taste.
In a small bowl, whisk together dill, mustard, broth, and olive oil. Pour sauce over fillets.
Bring two ends of parchment together over top of each fillet. Fold down 1 inch to seal, then fold over again, flat against fish. Fold up sides and secure each end to middle seam with a paper clip. Arrange parcels on a baking sheet. Bake on middle oven rack for 13 minutes. Open parcels with gloved hands. Test fish by inserting a sharp knife into thickest part; it should enter without resistance, and centers should be opaque. If not fully cooked, rewrap and cook 2–3 minutes more. Place parcels on serving plates, slit paper, and serve.
Recipe Additional Notes:
PER SERVING: 226 cal, 23% fat cal, 6g fat, 1g sat fat, 45mg chol, 33g protein, 11g carb, 3g fiber, 234mg sodium
Sun, 2010-03-07 17:01