en papillote

Fish en papillote

This is something I make a lot because it is yummy, good for you and easy! We usually get frozen seafood at costco-we love the buttery orange roughy. We often add potatoes to make it more hearty. You can throw in anything you like, we like to put some garlic and a bay leaf in and sometimes even some marinara sauce. But here is a basic recipe for it:

Cooking "en papillote" is a technique that seals savory or sweet ingredients into a folded pouch of parchment paper (or foil), before cooking. Essentially, food steams in its own juices, and develops wonderful aromas. You can use this method to cook fish, meat, vegetables, pasta, even fruit. The drama comes when guests open their packets, lean into the aromatic steam, and instantly like the dish - even before tasting. Successful papillotes use ingredients that are small; they're layered in small quantities, and seals on the pouches should be airtight. Fish or meats go well with aromatic herbs and julienned vegetables, a splash of white wine, lemon or orange juice, and a touch of olive oil. The papillotes puff in the oven and as your guests tear them open, you get to watch their delight.

1 zucchini, cut into julienne strips 1 carrot, cut into julienne strips 12 sugar snap peas 1 small sweet onion (Vidalia or Oso Sweet) cut in 1-inch thin sticks 1 piece (1-inch) ginger root, finely grated Pinch of ground coriander 2 tablespoons chopped parsley Salt and pepper, to taste 2 lemons 4 pieces boneless ocean perch (6 ounces each), or use another thin fish such as trout Olive oil (for sprinkling)

1. Set the oven at 420 degrees. Have on hand four 14-inch pieces of parchment paper or foil paper. 2. In a large bowl, toss gently the zucchini, carrot, snap peas, onion, ginger, coriander, parsley, salt, and pepper; set aside. 3. Grate the rind of 1 lemon and squeeze the juice. Slice the other lemon. 4. Pat the fish dry with paper towels. Season the fish with salt and pepper. Place each piece of parchment paper on the counter. Brush the center with olive oil. Use half the vegetables to make a bed on each paper. Top with the fish, skin side up (if there is skin), and add lemon rind and juice. Add the remaining vegetables, and a sprinkle of olive oil. Place two slices of lemon on top. 5. Lift the wider edge of the paper and fold it over the top. Crimp the edges by pleating them over and over, or secure with string. There should be enough space between the ingredients and edge of the paper for the pouches to puff. 6. Set on a rimmed baking sheet. Cook for 10 minutes or until the fish is firm to the touch. - Beatrice Peltre © Copyright 2008 Globe Newspaper Company. more stories like this

a list I recently read somewhere

-replace butter with olive oil

-snack on nuts, seeds and fruit

-include a generous size leafy green salad with dinner

-help yourself to whole grains

-fix vegetarian meals a few times a week

-add a dish or 2 with legumes

-have fish 2-3 times a week

-have chicken or turkey over red meat

-have fruit for dessert

-savor every bite