Baked White Fish in Parchment with Lemon and Vegetables
This Baked White Fish in Parchment with Lemon and Vegetables is super easy, takes less than 30 minutes, and yields tender, juicy fish with a hint of lemon.
Servings: 4
Calories: 177kcal
Ingredients
- 1 zucchini thinly sliced
- 1 red bell pepper thinly sliced
- 1 lb flaky white fish without skin such as tilapia, haddock, or flounder
- 1 tablespoon extra virgin olive oil
- pinch salt
- 2 lemons thinly sliced
- ½ cup sugar snap peas
Instructions
- Preheat the oven to 350°F.
- On one side of a large sheet of parchment paper, layer half the thinly sliced zucchini and red bell pepper. Add one piece of white fish, rinsed and patted dry. Brush lightly with olive oil and season with salt to taste. Layer on half of the thinly sliced lemons. Tuck a handful of sugar snap peas on the sides.
- Fold the parchment paper over and roll the edges up and over, then crimp and seal the parchment into a pouch with the fish and vegetables inside. Ensure that it is tightly sealed to keep the steam inside.
- Place the parchment pouch on a baking sheet and bake at 350°F for 16-18 minutes. Serve warm.
Notes
- Fish: Any flaky white fish will work. I’ve made this with tilapia, haddock, and flounder with equal success. Pay attention to the thickness of the fish. If it seems a little on the thick side, err on the side of 1-2 extra minutes in the oven
- Folding the Parchment:
- Any way that you fold the parchment that ensures that all of the seams are sealed will work. I’ve tried it several different ways, and they’ve all worked just fine.
- Keep in mind that you want to be able to open the parchment without the juices spilling everywhere once cooked.
- The easiest that I’ve found is to take a long piece of parchment, build the vegetables and fish on one end, then fold the long end over the fish, and crimp and roll the edges of the parchment upwards, creating a seal. It’ll end up looking almost like an oversized empanada.
- How to Layer:
- I’ve experimented with layering the vegetables below the fish and layering the vegetables on top of the fish. Both ways work just fine, steaming the fish and vegetables effectively.
- However, it’s nice to have the lemon directly on top of the fish with the vegetables below so that the juices from the lemon drip onto the fish, and the juices from the fish and the lemon drip onto the vegetables below, adding flavor.
- Serve with Brown Rice to Go with the Extra Sauce.
Nutrition
Calories: 177kcal | Carbohydrates: 9g | Protein: 25g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 57mg | Sodium: 138mg | Potassium: 632mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1175IU | Vitamin C: 83mg | Calcium: 41mg | Iron: 2mg
