A healthy and tasty way to prepare fish and vegetables in their own juices --
flavored with spices.
This is one of my favorite ways of cooking fish, especially when I'm looking for a healthy alternative. Don't get me wrong, I love deep-fried fish. You know, those greasy fish sticks with French fries and tartar sauce. But I know I'll have some serious indigestion after that meal and swear never to eat it again—until the next time I can't resist.
The fish cooked in parchment is equally good tasting, just without all the fat and frying. Not to mention the smell and messy pans. When you bake fish and vegetables in parchment, you are steaming them in their own juices, preserving all the nutrients and requiring little added fat. This kind of cooking creates maximum flavor as all the aromas are sealed in with the moisture. The natural juices of the fish and vegetables do the actual cooking by creating steam. Within minutes you have a scrumptious, fantastic tasting meal. You can use any white fish and vegetables of your choice. Thin filets like sole cook in 15 minutes. For thicker cuts, add 5 minutes for every ½ inch of thickness. I'm going to try jumbo shrimp the next time. Aluminum foil may be used in place of parchment, but parchment creates an elegant presentation and puffs up while cooking. I promise, once you get comfortable cooking this way, you will do it over and over again.
I used swordfish for this recipe because it had been caught that day and looked fantastic. Most of the time, I use snapper. You can vary the vegetables and spices to your liking. Remember to spray the inside of the parchment (where the food goes) with oil spray. I always put some of the veggies on the bottom for the fish to rest on. In this recipe, I used green beans. I used tomatoes from Robert's garden, but cherry tomatoes would be better.
WELCOME TO SUNNY COVE CHEF
Thank you for visiting my blog. My two passions are cooking and traveling. Traveling exposes me to a wide variety of food and experiences. I walk around cities looking for markets, restaurants, bakeries, shops, you name it, and if it is related to food you will find me there, tasting, smelling, talking to vendors, and having a great time.