White Fish in Parchment with Zucchini and Tomatoes
In short: Mild white fish steamed in parchment pouches with zucchini, cherry tomatoes, lemon and herbs. Light, quick and nearly no dishes to wash. It takes about 30 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 15 min
- Total
- 30 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 240 kcal
Cooking in parchment is a gentle, forgiving method: the pouch traps steam, so the fish cooks in its own juices along with the vegetables. There is no pan to scrub and no splatter in the oven. Each guest gets a pouch to open at the table, which releases a puff of lemony steam. Use cod, haddock, pollock or any firm white fillet about 2.5 cm (1 inch) thick.
Instructions
- Heat the oven to 200°C (400°F). Cut four sheets of parchment paper, each about 40 cm (16 inches) long, and fold each in half to crease the center.
- Toss the zucchini, tomatoes, shallot, 1 tbsp of the oil and a pinch of the salt together in a bowl.
- Pile a quarter of the vegetables on one half of each sheet. Pat the fish dry, season with the remaining salt and the pepper and lay a fillet on each pile.
- Top each fillet with lemon slices and a herb sprig. Drizzle with the remaining oil and 1 tbsp of the wine.
- Fold the parchment over and crimp the edges in small overlapping folds to seal each into a half-moon pouch. Set the pouches on a baking sheet.
- Bake for 14 to 16 minutes, until the pouches are puffed. Open one to check that the fish is opaque, flakes easily and reads 63°C (145°F) at the thickest part.
- Slide each pouch onto a plate and open it at the table, taking care with the hot steam. Serve with lemon wedges.
Tips
- Slice the vegetables thinly and evenly so they cook through in the same time as the fish.
- Fennel, leeks or thin asparagus can replace the zucchini. Shave firm vegetables such as carrots very thin or cook them briefly first.
Questions and answers
Can I use foil instead of parchment?
Yes. Foil seals more tightly and also works on the grill. Add a minute or two to the cooking time.
Can I prepare the pouches ahead of time?
Assemble them up to 4 hours ahead and refrigerate them on the baking sheet. Bake straight from the fridge and add 2 minutes.
What goes well with fish in parchment?
Boiled baby potatoes, rice, couscous or crusty bread all soak up the juices. A leafy salad finishes the plate.
How long does it take to make White Fish in Parchment with Zucchini and Tomatoes?
About 30 min in total: 15 min of preparation and 15 min of cooking.
How many calories are in White Fish in Parchment with Zucchini and Tomatoes?
About 240 kcal per serving, with 33 g of protein, 9 g of carbohydrates and 8 g of fat. These values are estimates.
Nutrition per serving
| Calories | 240 kcal |
|---|---|
| Protein | 33 g |
| Carbohydrates | 9 g |
| Fat | 8 g |
| Fiber | 2 g |
| Sugar | 5 g |
| Sodium | 560 mg |
Estimated values, calculated from the ingredients.
