Background and History:
Cooking fish in foil, also known as “en papillote,” is a technique that dates back to ancient times, with roots in Mediterranean and French cuisines. The method involves wrapping fish and complementary ingredients in a foil pouch and baking it, allowing the fish to steam in its juices. This method enhances the flavors and ensures a moist and tender result, making it a popular choice for preparing a variety of fish species.
Ingredients:
- 4 fish fillets (such as salmon, tilapia, or cod)
- 4 sheets of aluminum foil (about 12 inches square)
- 4 tablespoons butter or olive oil
- 4 cloves garlic, minced
- 2 cups mixed vegetables (e.g., bell peppers, zucchini, cherry tomatoes)
- 4 lemon slices
- Fresh herbs (e.g., dill, thyme, or parsley)
- Salt and black pepper to taste
- Optional seasonings (e.g., paprika, chili flakes, or cumin)
Serves: 4
Preparation Time: 15 minutes
Cooking Time: 20-25 minutes
Instructions:
- Preheat your oven to 375°F (190°C).
- Place each fish fillet on a sheet of aluminum foil. Season with salt, black pepper, and any optional seasonings.
- Divide the minced garlic evenly among the fish fillets.
- Arrange a portion of mixed vegetables on top of each fillet. You can get creative with the vegetables you use, but make sure they are thinly sliced or chopped for even cooking.
- Top each fillet with a lemon slice and a sprig of fresh herbs.
- Place a tablespoon of butter or drizzle of olive oil over each fillet.
- Carefully fold and seal each foil pouch, ensuring it’s tightly sealed to trap the steam. Leave a little room for expansion.
- Place the foil pouches on a baking sheet and bake in the preheated oven for 20-25 minutes, depending on the thickness of the fish fillets. They are done when the fish flakes easily with a fork.
- Carefully open the pouches (watch out for the hot steam) and transfer the contents to plates.
Nutrition Facts: (Per serving)
- Calories: 300
- Total Fat: 15g
- Saturated Fat: 6g
- Cholesterol: 70mg
- Sodium: 200mg
- Total Carbohydrates: 10g
- Dietary Fiber: 3g
- Sugars: 3g
- Protein: 30g
Notes:
- This dish is highly versatile, so feel free to experiment with your choice of fish and seasonings.
- The foil pouches can be prepared in advance and refrigerated until you’re ready to bake them.
Allergy Warning:
- Check for potential seafood and dairy allergies among your diners. Adapt the recipe as needed to accommodate any dietary restrictions or allergies.
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