This recipe is safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"It is a mistake to think you can solve any major problems just with potatoes."
-Douglas Adams, Author
I love this method of cooking and there are so many variations. I have tried before to cook with potatoes but the fish always is overcooked if the potatoes are done properly. The key is to pre-cook the potatoes slightly.
Servings: 2 | Serving size: 4 ounces fish with veggies and sauce
Cooking Time: 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe can be divisible by 2.
This recipe does not make very good leftovers.
|8 ounces||red potatoes (cut into 1/4 inch dice)|
|2 tsp||extra virgin olive oil|
|4 Tbsp||white wine|
|2 tsp||coarse ground mustard|
|1/8 tsp||dried tarragon|
|2 4 ounce||cod filets (or halibut, or grouper)|
|1 medium||carrot (cut into 1/4 inch dice)|
|4 ounces||snap peas|
|1/4 medium||yellow bell pepper (cut into thin julienne strips)|
|fresh ground black pepper (to taste)|
|2 tsp||unsalted butter|
Preheat the oven to 325°F.
Combine the diced potatoes with the olive oil, white wine, mustard, tarragon and salt in a glass bowl. Fold together until well blended.
Place the bowl in a microwave for 1 minute on high. Remove the bowl and stir. Repeat for another minute. Remove the bowl and stir.
Fold two pieces of aluminum foil so that they are 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 foil is unfolded it is in the shape of a heart.
Place the potato mixture on top of one side of the heart shape for each of the pieces of foil. Top each with the cod filets.
Add half of the carrots, snap peas and yellow pepper strips. Top with fresh ground black pepper and one teaspoon of butter for each fish.
Close the foil 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 and cook for 18 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!).
Serving size: 4 ounces fish with veggies and sauce
Amount Per Serving
|Calories 358||Calories from Fat 90|
|% Daily Value|
|Total Fat 10g||13%|
|Saturated Fat 3g||15%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 37g||16%|
|Dietary Fiber 5g||21%|
|Vitamin A 113%||Vitamin C 170%|
|Calcium 3%||Iron 18%|
|Vitamin K 26 mcg||Potassium 1543 mg|
|Magnesium 99 mg|