posted in Dinner at 6

Herb-Topped Fish Baked in Parchment

Here’s a simple, healthy dinner recipe for you today:  Herb-Topped Fish Baked in Parchment

Herb Topped Fish

As much as we love our cheese and pasta, we try to eat healthy in our house most of the time.  Right now, we’re on a kick to try and limit our carb-intake after 3pm.  It’s a pretty easy plan to stick to if you are not a major afternoon snacker or evening dessert person.  My husband has been doing a great job with it all- super disciplined after that 3pm cut-off time.  I’ve been good too.  To make things easiest, I serve a generous piece of protein and a nice amount of vegetables for dinner.  We are occasionally drinking wine too– I know wine has carbs, but I enjoy it too much to cut it out completely.  I guess it’s probably better than a big hunk of French bread, right?

Herbs for Fish
This recipe is so simple it’s ridiculous.  It starts with an easy mix of butter and fresh herbs.

Herb Topped Fish Prep

You can use cod (my choice), halibut, mahi mahi or trout for this recipe (or anything else that is similar).  I used pre-made parchment paper bags that I bought at Whole Foods, but you can make your own parchment packets with regular-old parchment paper.  Bon Appetit has a nice visual tutorial showing you How to Make Parchment Packets.  In the recipe below, I instruct you to make a parchment packet for each of four servings.  In the visual here, I made two large parchment packets instead.  These parchment packets get wrapped up snuggly so they’ll steam and cook in the oven.

Herb Topped Fish Prep 2

The fish will visibly flake apart and become opaque when done.

Herb Topped Fish Baked in Parchment

If you want to be super cool and impress the recipients of your fish, you can slide the parchment packets onto plates and let your eaters peel open the parchment and eat it from there.  I took mine out of the packet and drizzled juices on top.  Something to note:  I FORGOT THE LEMON!  It was sitting on the counter, but it would have tasted great squeezed onto the fish.

Enjoy this nice, light dinner… oh, and a big bonus is that it’s easy clean-up and your house won’t smell like fish for days on end.  Yahoo!

Yield: Serves 4

Prep Time: 10 minutes

Cook Time: 15 minutes

Herb-Topped Fish Baked in Parchment

Note: A double portion of fish (8-ounces) is featured in the photo.

Ingredients:

  • 3 1/2 Tablespoons butter, at room temperature
  • 2 tablespoons chopped fresh Italian parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh dill
  • salt and freshly ground black pepper
  • Four 4-ounce fillets (salmon, cod, halibut or trout)
  • lemon wedges for serving, optional

Directions:

  1. Preheat the oven to 425 degrees F. You'll need 4 parchment baking bags for this recipe (I bought mine at Whole Foods), or you can make your own packets using 4 pieces of parchment (12-inches square), and you can even use foil in its place.
  2. Make the herb butter: Combine butter and fresh herbs in a small bowl.
  3. Place a piece of fish in the center of the paper (or do as I did and bake two larger pieces to be divided upon serving). Add a spoonful of butter in the center of each piece of fish. Sprinkle each piece of fish with salt and pepper. Fold the square in half to enclose the filling, then fold in the edges to seal and form a packet.
  4. Bake for 13 to 15 minutes, until the fish is just opaque and flakes apart easily all the way through. You'll need to open one to check. Serve in the packets (if you wish) and let each person open up the packets, or slide onto a plate with its juices to serve without the parchment. Garnish with lemon wedges, if desired.

Tips:

Here is a tutorial that shows you: How to Make Parchment Packets
  • Nutritional Information per serving (Serving size: One 4-ounce piece of cod with herb butter) Calories: 130, Fat: 10.4g, Saturated Fat: 6.4g, Sugar: 0g, Sodium: 247.1mg, Fiber: .2g, Protein: 8.5g, Cholesterol: 47.6mg, Carbohydrates: .3g
  • Weight Watchers POINTS:  SmartPoints 6, Points Plus Program: 3, Old Points Program: 3
SOURCE:  RecipeGirl.com (adapted from Rachel's Irish Family Food)

13 Responses to “Herb-Topped Fish Baked in Parchment”

  1. postedMar 11, 2014 5:17 AM

    We eat the same way…limit carbs in the later part of the day with lots of protein and veggies at dinner…so, this is perfect! Cooking fish in parchment is my favorite way to keep it super moist and flaky! Looks like another fab and easy recipe! Pinned

  2. postedMar 11, 2014 6:23 AM

    I love fish cooked in parchment! It’s so moist & flavorful, and it makes for pretty presentation!

  3. postedMar 11, 2014 7:00 AM

    Parchment baked fish is such a fancy, easy way to enjoy fish! Your dish looks amazing, Lori, and that herb butter has to be just delicious!

  4. postedMar 11, 2014 7:44 AM

    Fish baked in parchment is one of my favorites! Love the herb combination on top!

  5. postedMar 11, 2014 10:45 AM
    joanne

    I was looking for something different to do with haddock today and I saw this in my email! Coincidence…ha! I’ll have to reduce the butter or use a lower fat option, medical not choice, and carefully sub dried thyme for fresh, but I think this is dinner tonight! Fancy and delish!

  6. postedMar 11, 2014 12:27 PM
    Norsan

    Looks like a great recipe. I’m interested to learn how you prepared the veggies shown in the picture. Thanks

    • March 11th, 2014 @ 1:04 PM

      I just sauteed mushrooms and zucchini in a little butter. That’s it!

  7. postedMar 11, 2014 2:14 PM
    Norma | Allspice and Nutmeg

    We try to eat healthy most of the time too. And I like to cook fish at home occasionally. This looks so flavorful and easy to do. Pinning.

  8. postedMar 11, 2014 3:11 PM

    This sounds fabulous! I have been craving light dishes like this now that the spring is almost here. Pinning to try for sure!

  9. postedMar 11, 2014 4:04 PM

    Perfect and easy light spring dinner, Lori! Cutting down on carbs is great for a healthy lifestyle. I don’t cut back on wine either because there are so many health benefits that offset the carbs. At least we should keep reminding ourselves of that! Thanks for sharing. Pinning tonight!

  10. postedMar 31, 2014 9:56 AM

    Lori,
    This looks delicious! I stock up on rolls of parchment (using the coupons that come out for holiday baking) and use it year ’round for pizza . . . but I’ve got a pizza grill pan this year, so I plan to use less parchment by grilling during the summer. Meaning I’ll have parchment for packets. Wicked.
    Thanks!

  11. postedFeb 6, 2015 3:04 PM
    Kathleen

    Thank you. This was perfect. I made it with Mahi Mahi. Seriously, I love you.

    • February 8th, 2015 @ 6:58 AM

      awesome!

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