This cod en papillote recipe is great for a Mediterranean diet
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Fish fillets baked in parchment with a colorful assortment of vegetables make an easy but impressive dinner. All of the juices mingle together as the ingredients cook together. Plus, they smell incredible once you open the parchment, add fresh herbs and finish with a drizzle of olive oil.
Swap options: You can easily switch out for wild fluke or halibut. I typically use fiddlehead ferns in this recipe, but if they are unavailable or out of season, you can use baby carrots instead. Since carrots take longer to cook, be sure to cut them into small pieces so they won’t still be raw when the fish is done.
Ingredients
-
- 4 ounces shiitake mushrooms; stems removed and discarded, caps halved or quartered, depending on size
- 1 medium shallot, thinly sliced into rings
- 1 bunch asparagus, tough ends trimmed and cut on a diagonal into 2-inch pieces
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted
- 1/4 cup baby carrots, diced
- Fine sea salt
- Freshly ground black pepper
- 1/4 cup dry white wine
- 2 tablespoons extra-virgin olive oil, plus 2 teaspoons for finishing (preferably Arbequina olive oil)
- 4 cod fillets (about 6 ounces each), seasoned on all sides with salt and pepper
- 1/4 cup basil leaves, torn
- 1/4 cup chives, thinly sliced
- 1 lemon, cut into wedges
Preparation
1. Preheat the oven to 375°F.
2. In a large mixing bowl, combine the mushrooms, shallot, asparagus, tomatoes, olives, and carrots. Season with 1/4 teaspoon salt and 1/8 teaspoon pepper.
3. Cut four 12- by-16- inch rectangles of parchment paper. Fold in half to make four 12-by- 8-inch rectangles, then open them back up. Divide the vegetables equally between the parchment pieces, piling them close to the crease on one half of each parchment piece. Pour 1 tablespoon of wine over each pile, then top each with 2 teaspoons olive oil. Lay 1 portion of fish on each. Carefully seal the parchment by pleating the edges to form a pouch shaped like a half-moon.
4. Set the parchment pouches on a baking sheet and bake until the asparagus is cooked through and the fish flakes apart when you prod it with your finger, 10 to 15 minutes. (You'll need to open one of the pouches up a little by unfolding the edges to check.)
5. Serve in the pouch or transfer the contents to plates. Drizzle each with olive oil and sprinkle with the basil and chives. Serve with the lemon wedges for squeezing.
For more healthy recipes from Seamus go to SimpleFeast.com
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