Fish Fillets in Parchment

My family loves fish. This is a mild flavoured fish dish that seems to appeal to small people. I hope you give it a try. Another one dish meal, its quick to put together and clean-up is a breeze.

Start by softening the carrots, onions, and celery in a bit of olive oil. I like to julienne the veggies. You can cut them however you like.

Cook them for five or ten minutes. They don't have to be completely cooked as they will be cooked some more in the oven.

Once the veggies are tender. Place about 3/4 cup onto a 9x13 piece of parchment.

Place a thawed fillet on to of veggies. You can use any fish that you like. This is sole. It is a very thin fillet which is why it only takes 10-15 minutes to cook. If you have a thicker fillet you will have to cook it a bit longer. Season with salt, pepper, and paprika. You can add some lemon pepper or pickled lemon if you would like.

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Add some uncooked asparagus spears. A splash of white wine and a small square of butter.

First fold the paper in half. Then make small folds starting at one side and going to the other side. You will have a rough semi-circle in the end. Follow the instructions on the video below.

Put all of the packages onto a sheet pan and put into a 400 degree oven for 10-15 minutes. The packages will puff up a bit because of the steam and the parchment paper will become a little brown on the edges.

Open the packages carefully. They are hot and full of steam.

Voila! a Healthy, nutritious, easy supper. My guys love this dish. Serve with rice of you wish. We usually have it with a side salad and skip the carbs. You can broccoli instead of asparagus.







Fish Fillets in Parchment
5 Frozen sole fillets, thawed (substitute with any fish that you like)
2 ribs celery, julienned
4 carrots, julienned
1 large onion, julienned
2 tbsp olive oil

Season each fillet with salt, pepper, paprika, lemon pepper or pickled lemon, finely minced( see description at the bottom of recipe)
1 tbsp dry white wine per package
1/2 tsp butter per package

1 bunch asparagus(can substitute broccoli)
Parchment paper torn into 9x13 rectangles

Saute carrots, onions, and celery in oil for five to ten minutes. Place about 3/4 cup carrot mixture onto one end of parchment rectangle. Put fish on top of carrot mixture. Sprinkle salt, pepper, paprika and lemon pepper onto fish. Put 4 or five asparagus spears on top of fish. Gently pour wine over top of asparagus and, lastly place the tablespoon of butter on top of asparagus. Fold the paper in half and fold to seal as described in the video. Place package onto a sheet pan and put into a 400 degree oven for 10-15 minutes. Let packages sit for a few minutes and then cut them open, carefully. They will be filled with steam.

Fish Tip- If your fish has a fishy smell after thawing soak it in some milk for a bit. The smell should be better after that.


Pickled Lemon- my new favourite thing. It comes from the middle east where it is used as a condiment and a flavouring for a variety of dishes. Very easy to make and it lasts for months in the fridge. All you need is organic lemons, a glass jar and coarse sea salt. Cut the lemon into eighths. Put a half inch of salt into the bottom of the jar. Put the lemon slices onto the salt. Layer the lemons and salt into the jar. Press the lemons until the juice rises above the lemon. You may need to add more juice. Keep at room temperature for three weeks making sure that the lemons are covered by the juice at all times. After three weeks put the jar into the fridge. They will keep for months. I like to discard the pulp and rinse well with water. Chop the rind very finely. Especially good on grilled chicken and fish dishes. Use it wherever you want a salty lemony punch.
Video tutorial coming soon.