This sophisticated French cooking method of baking fish in a sealed parchment paper packet makes a great impression and leaves little mess to clean up, so it's perfect for a busy weeknight. If you don't have parchment paper, you can use foil instead. Serve with steamed brown rice.
- Portion size 4 servings
- Credits : Canadian Living Magazine: January 2013
- 1/4 cup butter
- 2 trout fillets (about 8 oz/225 g each)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 4 lemon slices
- 3 cups broccoli cut in bite-size pieces
- 1 shallots thinly sliced
- 1/3 cup sliced almonds
MethodIn small skillet, cook butter over medium heat until light brown and fragrant, about 5 minutes. Set aside.
Cut four 14- x 10-inch (35 x 25 cm) rectangles of parchment paper. Fold each in half crosswise. Trim corners to make folded half-heart shape. Unfold to make 4 large paper hearts.
Cut trout fillets in half crosswise. Place each half on centre of 1 half of each paper heart. Sprinkle each with pinch each salt and pepper; top each with lemon slice. Top with broccoli and shallot; drizzle each with 1 tbsp browned butter. Fold paper over. Starting at rounded end, fold over edge, overlapping and pleating to enclose. Twist pointed end to secure.
Bake packets on large rimmed baking sheet in 400ºF (200ºC) oven for 11 minutes. Remove from oven; let stand for 5 minutes or until fish flakes easily when tested.
Meanwhile, spread almonds on baking sheet and bake until golden, about 5 minutes.
To serve, cut or tear open packet, being careful to avoid steam. Sprinkle with toasted almonds.
Nutritional facts Per serving: about
- Fibre 2 g
- Sodium 282 mg
- Sugars 1 g
- Protein 27 g
- Calories 322.0
- Total fat 22 g
- Potassium 759 mg
- Cholesterol 97 mg
- Saturated fat 9 g
- Total carbohydrate 5 g
- Iron 8.0
- Folate 19.0
- Calcium 11.0
- Vitamin A 34.0
- Vitamin C 58.0