Marinated Fish Fillets in Parchment Paper

by Dr. Julian Whitaker
Filed Under: Recipes, Main Dishes
Last Reviewed 02/06/2014

A clean and easy way to prepare fish

Serves 4

  • 1 tablespoon extra-virgin olive oil
  • 1 lime, juiced
  • 1 teaspoon lime peel, grated
  • 2 teaspoons Dijon mustard
  • 1 tablespoon parsley, chopped
  • 1 tablespoon  cilantro, chopped
  • ½ teaspoon salt or salt substitute
  • ¼ teaspoon freshly ground black pepper
  • 1 pound cod fillets (4, 4-ounce boneless and skinless pieces)
  • parchment paper or waxed paper
  • parsley sprigs, for garnish

Combine olive oil, lime, lime peel, mustard, parsley, cilantro, salt and pepper in a small bowl and mix well.

Place fish in a shallow dish and pour marinade over fillets, turning to coat fish. Cover, and place in the refrigerator to marinate for at least an hour, turning occasionally. (You may also place fish and marinade in a plastic bag, squeeze out air, and seal. Turn bag occasionally.)

Preheat oven to 350° F. Prepare four sheets of parchment paper or waxed paper (use a double thickness). Each should be large enough to wrap around one piece of fish.

Place one piece of fish in the middle of each piece of parchment or waxed paper and spoon ¼ of remaining marinade over fish. Bring ends of paper together to cover the fish, then fold the edges together to tightly secure the packet. Repeat with the remaining fillets.

Place on a baking sheet and cook for 20 to 30 minutes, until fish is tender and begins to flake. Remove from paper and serve, garnished with sprigs of parsley.

Note: If you can't find parchment paper in your supermarket or gourmet store, use waxed paper.

Per Serving: 132 calories; 4g fat; 21g protein; 2g carbohydrate; trace dietary fiber; 49mg cholesterol; 361mg sodium

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