Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"When you fish for love, bait with your heart, not your brain.”
-Mark Twain, Author
The refrigerator light goes on...
This is a fantastic way to cook fish. It is traditionally baked in parchment paper but for most folks the foil is more practical. You can use almost any combination of fish filet, vegetables, liquid and herb or spice along with the olive oil.
Because it is so simple you can serve it as an easy weeknight meal as well as an elegant weekend dinner party dish. If you are going to serve it at your dinner party, it's better to use the parchment although the foil works great on an outdoor grill. You can prepare the foil pouches up to about 4 hours in advance and the parchment 2 hours before cooking.
Whitefish in Foil with Vegetables and Tomato Sauce
Servings: 2 | Serving size: 4 ounces fish with beans and vegetables
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.
This recipe can be divisible by 2.
This recipe does not keep well.
| 4 | spears asparagus |
| 1 15 ounce can | no salt added white beans (drained and rinsed) |
| 2 4 ounce | halibut filets |
| 1 small | carrot (cut matchstick) |
| 1/4 small | green bell pepper (cut matchstick) |
| 1/4 small | red bell pepper (cut matchstick) |
| 4 medium | crimini mushrooms (sliced) |
| 4 large | basil leaves |
| 4 tsp | tomato paste |
| 1/4 cup | dry white wine |
| 4 tsp | extra virgin olive oil |
| 1/4 tsp | salt |
| fresh ground black pepper (to taste) | |
| 2 | sheets aluminum foil |
Slice the asparagus lengthwise and then cut the spears into quarters (each spear will end up with eight pieces).
Preheat the oven to 400°F.
Fold the foil so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.
Place half of the beans on each parchment paper.
Rinse the halibut filets in cold water and pat dry. Put filets on top of the beans. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily.
Sprinkle 1/8 tsp. of the salt over each of the pairs of sole filets. Add fresh pepper to taste.
Scatter the carrots, red and green peppers, sliced mushrooms and asparagus over the fish evenly.
Mix together the tomato paste and wine. Pour the mixture over the filets. Drizzle the top of the filets with the olive oil.
Close the foil paper by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.
Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 15 minutes.
Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful!).
Nutrition Facts
Serving size: 4 ounces fish with beans and vegetables
Servings: 2
Amount Per Serving
| Calories 430 | Calories from Fat 133 |
| % Daily Value |
| Total Fat 15g | 19% |
| Saturated Fat 2g | 7% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 36mg | 12% |
| Sodium 388mg | 18% |
| Total Carbohydrates 40g | 12% |
| Dietary Fiber 12g | 39% |
| Sugars 4g | |
| Protein 38g |
| Vitamin A 108% | Vitamin C 63% |
| Calcium 15% | Iron 29% |
| Vitamin K 47 mcg | Potassium 1552 mg |
| Magnesium 1920 mg | |