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Fish Fillets in Parchment with Asparagus and Orange Recipe

Fish Fillets in Parchment with Asparagus and Orange Recipe


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Ingredients

  • 4 15x15-inch squares parchment paper
  • 4 5-to 6-ounce fish fillets (such as halibut or cod; each about 1 inch thick)
  • 2 tablespoons (1/4 stick) butter, cut into 4 pieces
  • 1 pound slender asparagus spears, trimmed, cut into 1 1/2-inch pieces
  • 4 tablespoons orange juice

Recipe Preparation

  • Preheat oven to 400°F. Place parchment squares on work surface. Generously butter half of each parchment square; top buttered half of each with 1 fish fillet. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, then 1 piece of butter. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart. DO AHEAD Can be made 4 hours ahead. Chill.

  • Bake fish packets 17 minutes. Slide packets onto plates and serve.

,Photos by Coral von ZumwaltReviews Section

Lemony Cod en Papillote with Vegetables

Baking vegetables and cod in parchment paper, known as cod en papillote in French, is the best way to get perfectly tender fish and veggies. This delicious recipe features cod, asparagus, zucchini, lemon, fresh dill, and a homemade shallot butter. It&rsquos a simple and light dinner.

This post may contain affiliate links. For more information, see my affiliate disclosure.

The more time we spend at home, the more opportunity I&rsquove had to experiment with cooking techniques that I&rsquove always wanted to try. Cooking fish in parchment packets (&ldquoen papillote&rdquo) was on my list of methods that intrigued but intimidated me.

I sort of forgot about fish en papillote until my mom told me that she recently tried and loved it! Inspired by her experience, I set out to try my hand at this delicious technique. And boy am I glad I did!

This cod en papillote recipe is unbelievably easy, quick, and healthy. It takes just 30 minutes start to finish AND there&rsquos barely any clean-up.

I always struggle with preparing perfectly tender fish, like they do at restaurants, but not anymore. Parchment packets create the ideal cooking environment. They keep the heat in so that everything cooks evenly and quickly. It&rsquos a game changer.

Not only is this method great for fish, but it also yields amazing vegetables! In fact, if you wanted perfectly steamed veggies for a quick side dish, you could forego the fish and just stick with the asparagus, zucchini, and seasonings. I see many more parchment paper recipes in my future!


Recipe Summary

  • 4 salmon fillets, 6 to 8 ounces each
  • 1 bunch leeks, sliced thin and well washed
  • Dry white wine
  • Olive oil
  • 1 bunch chervil or other fresh herb, chopped
  • Unsalted butter, melted

Heat oven to 350 degrees. Fold a 24-inch sheet of parchment paper in half, and cut out a heart shape about 3 inches larger than fish fillet. Place fillet near the fold, and place a handful of leeks next to it. Drizzle fish with wine and olive oil, and sprinkle with salt, pepper, and chervil.

Brush edges of parchment paper with melted butter, fold paper to enclose fish, and make small overlapping folds to seal the edges, starting at curve of heart. Be sure each fold overlaps the one before it so that there are no gaps. Brush the outside of the package with melted butter. Repeat with rest of fillets.

Put packages on a baking sheet, and bake until paper is puffed and brown, about 10 to 15 minutes.


To reheat, simply place your salmon fillets in a baking pan and reheat them in the oven for 15 minutes at 275 degrees F.

Savor a plate of salmon fish fillet roasted with thick sweet and tangy orange-flavored glaze out of easy-to-find ingredients. Top this on a delicious hot pecan-citrus rice for a complete and memorable meal.

This easy-to-cook dish will top your lunch ideas, as it can satisfy even the seafood lover with the biggest appetite. You can even have your favorite veggies on the side drizzled with sweet glaze too.


How To Cook Tilapia

By Cheryl H.
When I learned how to cook tilapia I didn't realize that the instructions for cooking other fish, like catfish and salmon, was pretty much the same. However, unlike some other fish, tilapia doesn't have that "fishy" taste of some of the other popular fish. In fact, because it has a more neutral flavor it's the perfect substitute fish to use in recipes calling for perch, salmon, whitefish and even catfish. Because tilapia is flaky and delicate, it does better in recipes where it is broiled, steamed or baked, rather than grilled. So here's my favorite recipe for baked tilapia.

Cheesy Baked Tilapia

  • 4 tilapia fillets (fresh or frozen)
  • 1 cup of bread crumbs
  • 2 eggs
  • 1/2 cup of grated Parmesan cheese (can also use shredded)
  • 4 pats of butter
  • 1 tablespoon minced garlic
  • ¼ teaspoon marjoram
  • 1 teaspoon lemon juice
  • Salt and pepper to taste

Remove fish from the breadcrumbs and lay on a cookie sheet, which you previously sprayed with a non-stick cooking spray. Drizzle a little lemon juice along the length of the fish, then place a pat of butter on top of the fish.

Repeat for the rest of the fillets, then place the cookie sheet in the oven and back for 10 to 12 minutes.

When the tilapia is slightly golden brown on top, and flakes easily when poked with a fork, place on a bed of brown and wild rice and serve with French-cut green beans and a salad. Yum.
One taste of this and you'll be glad you learned how to cook tilapia.


Baked snapper with onions and asparagus

Ingredients

  • 1½ lbs 650 g whole yellow tail snapper, cleaned out, scales removed
  • 1½ tsp 1½ tsp salt
  • 3 tbsp 3 tbsp olive oil, divided
  • 4 (2 oz.) 4 (60 g) scallion scallions
  • ½ (2 oz.) ½ (55 g) red onion red onions
  • 4 4 garlic clove garlic cloves
  • 4 tbsp 4 tbsp ghee or butter
  • 2 tbsp 2 tbsp white wine
  • 2 tbsp 2 tbsp lemon juice
  • ½ lb 220 g green asparagus

Below 4 E% carbs or, 7 g of carbs or less if it is a mealRead more

Besides being tested by the original recipe creator, this recipe has also been tested and quality approved by our test kitchen.

Instructions

Instructions are for 2 servings. Please modify as needed.

Any other white flaky fish will do here, like grouper, rockfish or monkfish.

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Baked Mahi Mahi Fillets with Asparagus

Welcome back to the Eaton Street Seafood blog, where we offer one of our favorite Key West seafood recipes every other week. This time out, we’re presenting baked mahi-mahi with asparagus. We’re confident you’ll love it as much as we do, especially if you order the mahi-mahi directly from us.

So you’ve come to the right place if you want to order from the best online seafood market in the business. Although Eaton Street Market offers carryout and onsite dining, we specialize in fresh seafood delivery. In fact, we even offer overnight delivery for orders that are submitted early enough the day before.

Now let’s get down to the recipe.

Baked Mahi Mahi with Asparagus

Delicious, moist, and always tender, mahi-mahi is one of the most popular table fish available in Key West. The recipe we’re presenting here is both delicious and easy to make. It has enough seasoning to accent the flavor of the fish, but not enough to overwhelm it. In addition to directions for cooking the mahi-mahi, we’re also providing a recipe for the asparagus.

We suggest serving the fish over rice, so remember that rice will take about thirty minutes to cook and to time the meal accordingly.

Ingredients

Here are the ingredients you’ll need for preparing the fish:

  • 4 fresh mahi-mahi fillets (approximately 2 pounds)
  • The juice from one lemon
  • 1/3 teaspoon of garlic salt
  • 1/3 teaspoon of freshly ground black pepper
  • 1 cup of real mayonnaise
  • 1/3 cup of chopped white onion
  • 1/3 cup of breadcrumbs

You’ll also need to have the following ingredients to grill the asparagus:

Preparation

Here are the simple directions for baking the mahi-mahi fillets to perfection:

  • Preheat your oven to 425 degrees
  • Place fillets in a baking dish, then season them with garlic salt and fresh pepper
  • Blend the mayonnaise and onions and spread the mixture over the filets
  • Allow to cook for approximately 25 minutes

Lastly, here’s the easiest way to grill the asparagus:

  • Preheat skillet or grill to high heat
  • Spread the olive oil lightly over the asparagus spears
  • Salt and pepper to taste
  • Grill for approximately 3 minutes

This meal will serve four adults and leave everyone eager to come back for more. Until next time, enjoy!

Sea Seaman

Sean is the founder of Eaton Street Seafood and an expert at all things seafood.


Fresh Salmon and Asparagus in Puff Pasty

Spray a baking sheet with cooking spray or cover with parchment paper.

Step 3

Blanch asparagus spears in boiling water for 3 minutes drain and submerge in ice water to stop the cooking. Drain, then pat dry.

Step 4

Slice the spears into 1/4-inch pieces place in a medium glass bowl (I always do this one day ahead).

Step 5

Mix in eggs, red onion, 2 tablespoons fresh dill, 1/2 the cream cheese, mayonnaise, mustard, garlic powder, then season to your liking with salt and pepper. Set aside.

Step 6

Slice the thawed puff pastry into 4 equal pieces.

Step 7

Place 1 salmon fillet on the centre of each pastry piece. Season lightly with lemon pepper. Top with egg mixture (make sure to divide the egg mixture equally between the four pasteries).

Step 8

Fold sides of pastry over salmon and press pastry together to seal the seam.

Step 9

Step 10

Place on prepared baking sheet. Bake for 15 minutes. Reduce oven temperature to 325 degrees F and bake for 10 minutes more or until pastry is flaky and golden brown. Let stand 5 minutes before serving.

Step 11

Meanwhile, bring broth, lemon zest, lemon juice and remaining dill to a simmering boil. Add remaining cream cheese and cook until melted, stirring constantly with whisk cook 10 minutes or until thickened, stirring occasionally. Remove from heat until ready to serve.


6 quick, easy fish recipes: One for each Friday of Lent

For the next six Fridays, many of the faithful will reach for seafood rather than beef, pork or chicken as they prepare dinner during the season of Lent.

Even if you're not observing the season of fasting and penance, fresh fish fillets are a fine option for folks who want a quick, tasty and healthful supper after a long week at work - and on the heels of the over-served season of Carnival.

Below you'll find six fish preparations -- baked, broiled, fried, sauteed, cooked en papillote (or in parchment) and molded into fish cakes. All work well with popular, easy-to-find white-fleshed fish, such as trout, catfish or tilapia. Also, drum would work well with these recipes. We name a fish in each recipe, but you can make each with any of the three fillets.

Each recipe takes about 30 to 45 minutes to prepare and most can be made using items commonly found in refrigerators and pantries.

No specialty shops. No saffron. No fancy techniques. Just basic crowd-pleasing recipes.

"They have different flavors," Julia Collin Davison, executive food editor at America's Test Kitchen said of trout, catfish and tilapia. Trout has the most distinctive flavor, followed by catfish, with tilapia being the most mild. In fact, Davison's husband, a fishmonger in Boston, calls tilapia the "tofu of fish" because it is so very mild.

For ease, tilapia makes sense. It is inexpensive, easy to find and the mild flavor makes it popular with children. Also, it generally comes in smaller fillets, Davison said.

For flavor, however, catfish and trout are best. And, in South Louisiana, fairly easy to find. (Although I had to go to two spots to find trout and catfish on a recent Friday morning and it wasn't even Lent yet.)

Catfish fillets come in many sizes. For frying, Davison likes to cut the fillets in half and then lengthwise along their natural seams to make them easier to manage. Also, the smaller strips cook faster and more evenly.

Trout is often sold with the skin-on, which makes it more flavorful, especially when the skin is seared to crisp in a pan, creating a crunchy crust.


Fish In A Flash!

If you have the need for speed, fish is the way to go for healthy -- and satisfying -- dinners.

Swordfish Spiedini

Prep time: 20 minutes

Cooking time: 8 minutes

3 Tablespoon each extra-virgin olive oil and lemon juice

1 Tablespoon chopped fresh thyme, preferably lemon thyme

1 teaspoon garlic paste or 1/2 teaspoon garlic, minced

1 small red onion, cut into 16 pieces

1 large navel orange, cut into 16 wedges

1/2 teaspoon freshly ground black pepper

1 1/2 lb fresh swordfish (1-inch thick), cut into 16 (1 1/2-inch) pieces

Accompaniment: Spicy Garlic Broccoli Rabe (recipe follows)

1. In a large bowl, cover bay leaves with hot water let soak 10 minutes to soften slightly drain water. Add remaining ingredients to bowl, except swordfish, and toss to mix. Add swordfish toss. Marinate at room temperature while preheating broiler.

2. Drain marinade from bowl and reserve. Alternately thread an orange slice, swordfish, a bay leaf, red onion, and a cherry tomato onto four 12-inch metal skewers. Place on broiler pan rack brush with reserved marinade.

3. Broil 4 to 6 inches from heat source 8 minutes, turning skewers halfway through cooking and basting with reserved marinade, until swordfish is lightly browned and just barely opaque in middle, or to desired doneness. Serve over Spicy Garlic Broccoli Rabe.

Makes 4 servings.

Each serving: 324 calories, 17 grams fat, 33 grams protein, 10 grams carbohydrate

Spicy Garlic Broccoli Rabe:

Trim stem ends of 1 bunch broccoli rabe (1 1/2 lb) and cook in boiling salted water about 2 to 3 minutes, until crisp-tender. Drain well. Heat 2 Tablespoon extra-virgin olive oil in a large skillet over medium heat add 3 cloves garlic, thinly sliced, and cook 2 to 3 minutes, until lightly golden. Add 1/2 teaspoon crushed hot red pepper flakes and cook 30 seconds. Add broccoli rabe and cook until heated through, about 2 minutes, tossing constantly.

Makes 4 servings.

Each serving: 98 calories, 7 grams fat, 4 grams protein, 6 grams carbohydrate