Background and History:

Cooking fish in foil, also known as “en papillote,” is a culinary technique that dates back centuries. Historically, it was used to steam-cook fish with herbs, ensuring that the flavors and juices were sealed in. The method’s popularity has endured because it’s a simple and healthy way to prepare fish, and it allows for creative combinations of ingredients.

Ingredients:

  • 2 fish fillets (e.g., salmon, trout, cod)
  • 2 large squares of aluminum foil
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 lemon, thinly sliced
  • Fresh herbs (e.g., dill, parsley, thyme)
  • Salt and freshly ground black pepper
  • Vegetables (e.g., asparagus, cherry tomatoes, zucchini) for the side
  • Optional: white wine, butter, or spices for added flavor

Serves: 2

Preparation Time: 10 minutes

Cooking Time: 15-20 minutes

Instructions:

  1. Preheat your oven to 375°F (190°C).
  2. Place each fish fillet on a square of aluminum foil.
  3. Drizzle the fish with olive oil and add minced garlic, salt, and black pepper.
  4. Lay a few slices of lemon on top of each fillet, along with a sprig of your chosen fresh herb.
  5. Optionally, you can add a splash of white wine or a small pat of butter for extra flavor.
  6. Fold the foil over the fish to create a packet. Roll and crimp the edges to seal the packet completely.
  7. Place the packets on a baking sheet and bake in the preheated oven for 15-20 minutes, depending on the thickness of the fish. The fish is done when it flakes easily with a fork.
  8. While the fish is baking, prepare your choice of vegetables (e.g., asparagus, cherry tomatoes, or zucchini) by tossing them in a bit of olive oil and seasoning.
  9. About 5-10 minutes before the fish is done, add the vegetable packets to the oven. You can place them on the same baking sheet or a separate one.
  10. Carefully open the fish packets to release the aromatic steam, and serve your fish and vegetables together.

Nutrition Facts:

(Per serving, without optional ingredients)

  • Calories: 250
  • Protein: 30g
  • Fat: 12g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Sugars: 1g

Notes:

  • You can customize the recipe by adding your favorite spices, vegetables, or seasonings to the packets.
  • Make sure the foil packets are well-sealed to keep the steam and flavors inside.
  • Experiment with different fish varieties for unique flavors.

Allergy Warning:

This dish contains garlic, which can be an allergen for some individuals. Ensure there are no allergies to any of the ingredients used, and consider omitting or substituting any problematic components accordingly.

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