SERVES 4
Halibut is a good source of vitamin A and protein and is low in fat. En papillote means the dish is baked in parchment paper pouches, which can be assembled several hours ahead and refrigerated until ready to bake.
4 halibut fillets (about 1½ pounds)
4 teaspoons white wine
4 teaspoons olive oil
1 cup julienned carrots
1½ cups julienned snow peas
½ red onion, thinly sliced
¼ cup freshly chopped parsley
Sea salt
Freshly ground black pepper
4 lemon slices
4 sprigs fresh thyme
Preheat the oven to 400°F. Pat the fillets dry. In a medium bowl, combine the white wine, olive oil, carrots, snow peas, and red onion with the parsley, salt, and pepper. Divide the vegetable mixture equally among four 13 by 16-inch sheets of parchment paper, setting them slightly off center. Top each with fish, a lemon slice, and a thyme sprig. Working one packet at a time, fold parchment over the fish to form an envelope. Fold the edges of the parchment into tight ¼-inch folds, creasing each fold securely so the steam won’t escape.
Arrange the packets on a baking sheet. Bake until the parchments have puffed and are golden, 10 to 12 minutes. To serve, place the packets on individual plates and cut them open.
Note: To julienne means to cut into matchsticks.
| Nutritional Profile | |
| Serving size: 1 fillet | |
|---|---|
| Calories: | 310 |
| Protein: | 47 g |
| Fiber: | 2 g |
| Fat: | 9 g |
| Saturated fat: | 1 g |
| Sodium: | 323 mg |
| Vitamin A: | 6,197 IU |
| Vitamin C: | 17 mg |
| Vitamin E: | 1 IU |
| Beta-carotene: | 2,917 µg |
| Lutein and zeaxanthin: | 428 µg |
| Omega-3 fatty acids: | .04 g |