Healthy Recipe: White Fish en Papillote

Healthy Recipe: White Fish en Papillote

Making a lovely dinner doesn’t require a lot of rich and fatty ingredients. A light white fish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Number of servings: four

Ingredients:

Preparation:

Preheat oven to 350°. Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal. Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade

Ingredients:

Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 ¾cups of tapenade.

Nutrition Information per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Source: www.aicr.org; Issue No. 281

For more nutrition information or delicious recipes, click here to email Kris Bonham, RDN