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Easy Steamed Fish Packets

Source of Recipe

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Easy Steamed Fish Packets

Sparkpeople.com
Submitted by: CHEF_MEG
Reviews rate this recipe 4.4 of 5 stars.
Minutes to Prepare: 5 - Minutes to Cook: 10
Number of Servings: 4

Cooking fish or chicken in parchment-paper packets keeps the dish moist and tender, with no added fat. Plus, it's done in minutes!

Ingredients:
2 leeks, thinly sliced
2 red or yellow bell peppers, cored, seeded, and thinly sliced
1 cup thinly sliced button mushrooms
1 tbsp chopped fresh parsley, or 1 tsp dried
1 tsp chopped fresh thyme
1 pound sole fillets (or another white-fleshed fish), cut into 4-ounce portions
2 lemons, zested and cut in half

Tips:
The protein stays moist without any added fat, and the herbs and fish lend flavor to the vegetables. Be sure to slice your vegetables thinly to ensure even cooking. We used peppers, mushrooms, and leeks here; but you can choose your favorite vegetables. Thinly sliced peppers, asparagus, carrots, celery, onions, zucchini, and green beans are all good choices. Switch up the herbs and spices, too: garlic, basil, or oregano will all work well.

The best thing about this recipe: because everything is cooked in the parchment, cleanup is a breeze!

Directions:
1. Preheat the grill or oven to 450° F. In a small bowl, mix together the leeks, bell pepper, and mushrooms. In another small bowl, mix together the parsley and thyme.

2. Fold four sheets of 15" x 15" parchment paper in half. Coat one half with nonstick cooking spray and place on a baking sheet, uncoated side down (if you have a griddle that fits across two burners, you can use that in place of the baking sheet).

In the center of the sprayed side of each piece of parchment, place 1 fish fillet, one-quarter of the vegetables, lemon zest, and herbs. Juice 1 lemon half over each mixture. Fold over the left side of the parchment. Crimp the edges to form a packet.

3. Place the baking sheet across two burners on the stovetop and set to medium heat. Once the liquid inside each packet starts to bubble, transfer the pan to the oven. Bake for 8 to 10 minutes, depending on the thickness of the fish. A general rule of thumb is 10 minutes per inch of thickness.

One serving equals: Calories: 158.4; Total Fat: 1.5 g; Cholesterol: 60.0 mg; Sodium: 103.0 mg; Total Carbohydrates: 16.6 g; Dietary Fiber: 4.8 g; Protein: 23.4 g