Parchment Wrapped Fish Recipe

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Parchment Wrapped Fish
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Ingredients
15
Count
Nutrition
647
Calories
Total time
10
Minutes
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Ingredients:

Directions:

  1. Preheat an oven to 475 degrees F.
  2. Cut cooking parchment paper into 6 rectangles measuring 10 by 20 inches each.
  3. Using a pastry brush, lightly brush one side of each sheet with the butter or oil, or coat with non-stick spray.
  4. Then fold each rectangle in half to form a square with the greased sides facing each other.
  5. Set aside.
  6. If using fresh corn, cut the kernels from the cobs and measure out 1 cup.
  7. Add the corn (or 1 cup cooked frozen or canned corn) to a large bowl along with the carrots, onions, sweet peppers, fresh chiles and cilantro.
  8. Open the greased parchment paper and sprinkle half the vegetable mixture, dividing evenly, over one half of each of the parchment rectangles.
  9. Leave at least a 2 inch border between the vegetable and the edges of the paper.
  10. Rinse the fish under cold running water and dry with paper towels.
  11. Place a piece of fish on top of the vegetables on each of the 6 pieces of parchment.
  12. In a small bowl, mix together the tequila and the lime juice.
  13. Spoon 2 tablespoons of the tequila mixture over each piece of fish.
  14. Drizzle each piece of fish with about 1 1/2 tsp.
  15. Of the melted butter and season with salt and the ground ancho or other chile powder.
  16. Place a slice of lime on each pice of fish, and scatter the remaining vegetables evenly over each of the 6 pieces.
  17. Refold the parchment paper in half over the fish and vegetable mixture and seal the packets securely by making a series of tight, overlapping folds (about 1 inch folded over) along the edges of each side to form a square.
  18. Place the packets on a baking sheet and bake until the packets puff up, about 10 minuts.
  19. Transfer the packets to warm plates, garnish with cilatro leaves, and serve immediately, allowing each to open his or her own packet.
  20. It is a good idea to have the entire remainder of the meal ready so the packets can go directly from the oven to the table and the meal can begin.
  21. Be awre that with this cooking method you are unable to test the fisih to see if it is donw.
  22. You have to rely on judging the cooking time based on minutes per inch of thickness.
  23. Note that soft-fleshed fish does not work well with this recipe because it cooks too soon.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 647.32 Kcal (2710 kJ)
Calories from fat 270.31 Kcal
% Daily Value*
Total Fat 30.03g 46%
Cholesterol 15.27mg 5%
Sodium 985.69mg 41%
Potassium 251.03mg 5%
Total Carbs 64.2g 21%
Sugars 5.33g 21%
Dietary Fiber 6.36g 25%
Protein 28.57g 57%
Vitamin C 47.9mg 80%
Vitamin A 0.2mg 8%
Iron 1mg 6%
Calcium 35.9mg 4%
Amount Per 100 g
Calories 164.45 Kcal (689 kJ)
Calories from fat 68.67 Kcal
% Daily Value*
Total Fat 7.63g 46%
Cholesterol 3.88mg 5%
Sodium 250.41mg 41%
Potassium 63.77mg 5%
Total Carbs 16.31g 21%
Sugars 1.36g 21%
Dietary Fiber 1.61g 25%
Protein 7.26g 57%
Vitamin C 12.2mg 80%
Vitamin A 0.1mg 8%
Iron 0.3mg 6%
Calcium 9.1mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.6
    Points
  • 17
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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