Herbed Halibut and Spring Vegetables en Papillote - Delicious Decisions

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Herbed Halibut and Spring Vegs
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Herbed Halibut and Spring Vegetables en Papillote - Delicious Decisions

Baking food in a parchment packet is a French technique known as en papillote—it’s easy and yields delectable results. For this recipe, a halibut fillet and a sprig of fresh tarragon are baked on a bed of spring vegetables in each packet. As the packets bake, the delicate juices from the fish and vegetables mingle to create a mouthwatering flavor.

Ingredients

Servings  4  

  • 8 oz. asparagus spears, trimmed, diagonally sliced, cut into 2-inch pieces
  • 1 large carrot (cut into matchstick-size strips)
  • 1 medium leek (white and light green parts only), halved lengthwise, each half cut lengthwise into 3/8-inch strips
  • 4 halibut steaks (about 4 ounces each), about 1 inch thick, rinsed, patted dry
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 4 sprigs fresh tarragon, about 4 inches long
  • 2 Tbsp. sliced chives
  • 2 tsp. olive oil

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. Set aside.
  2. Place the asparagus in the center of four of the parchment sheets. Place the carrot and leek on the asparagus. Place the fish on the vegetables. Sprinkle with the salt and pepper. Place a tarragon sprig on each piece of fish. Sprinkle with the chives. Drizzle with the oil. Place one of the remaining four sheets of parchment over the fish. Fold the edges toward the center. Holding the tops together, fold several times to seal securely. Transfer the packets to a large rimmed baking sheet. (The packets can be made up to 6 hours in advance. Cover and refrigerate until baking time.)
  3. Bake for 10 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets and serve. If the fish isn't cooked enough, reclose the open packet and bake all the packets for 1 to 2 minutes. Serve the fish and vegetables in the packets.

Tip: Serving size 3 ounces fish and 1/2 cup vegetables.

Nutrition Facts

Herbed Halibut and Spring Vegetables en Papillote - Delicious Decisions

CaloriesCalories

156 Per Serving

ProteinProtein

23g Per Serving

FiberFiber

2g Per Serving

Nutrition Facts

Calories 156
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 56 mg
Sodium 241 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sugars 3 g
Protein 23 g

Dietary Exchanges
3 lean meat, 1 vegetable

This recipe is reprinted with permission from American Heart Association Go Fresh. Copyright © 2014 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.

Baking food in a parchment packet is a French technique known as en papillote—it’s easy and yields delectable results. For this recipe, a halibut fillet and a sprig of fresh tarragon are baked on a bed of spring vegetables in each packet. As the packets bake, the delicate juices from the fish and vegetables mingle to create a mouthwatering flavor.

Nutrition Facts

Herbed Halibut and Spring Vegetables en Papillote - Delicious Decisions

CaloriesCalories

156 Per Serving

ProteinProtein

23g Per Serving

FiberFiber

2g Per Serving
×
Calories 156
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 56 mg
Sodium 241 mg
Total Carbohydrate 7 g
Dietary Fiber 2 g
Sugars 3 g
Protein 23 g

Dietary Exchanges
3 lean meat, 1 vegetable

Ingredients

Servings  4  

  • 8 oz. asparagus spears, trimmed, diagonally sliced, cut into 2-inch pieces
  • 1 large carrot (cut into matchstick-size strips)
  • 1 medium leek (white and light green parts only), halved lengthwise, each half cut lengthwise into 3/8-inch strips
  • 4 halibut steaks (about 4 ounces each), about 1 inch thick, rinsed, patted dry
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 4 sprigs fresh tarragon, about 4 inches long
  • 2 Tbsp. sliced chives
  • 2 tsp. olive oil

Directions

Tip: Click on step to mark as complete.

  1. Preheat the oven to 425°F. Cut eight 15-inch-long sheets of cooking parchment or aluminum foil. Set aside.
  2. Place the asparagus in the center of four of the parchment sheets. Place the carrot and leek on the asparagus. Place the fish on the vegetables. Sprinkle with the salt and pepper. Place a tarragon sprig on each piece of fish. Sprinkle with the chives. Drizzle with the oil. Place one of the remaining four sheets of parchment over the fish. Fold the edges toward the center. Holding the tops together, fold several times to seal securely. Transfer the packets to a large rimmed baking sheet. (The packets can be made up to 6 hours in advance. Cover and refrigerate until baking time.)
  3. Bake for 10 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish flakes easily when tested with a fork, carefully open the remaining packets and serve. If the fish isn't cooked enough, reclose the open packet and bake all the packets for 1 to 2 minutes. Serve the fish and vegetables in the packets.

Tip: Serving size 3 ounces fish and 1/2 cup vegetables.

Go Fresh Cookbook

Go Fresh Cookbook

With Go Fresh, most of the 250 recipes take less than 20 minutes to put together and less than 30 minutes to cook. The cookbook also offers Healthy Swaps for substituting seasonal fruits and vegetables in delicious new ways, Shop & Store tips for making the most of your trips to the market and what you buy, and Tips, Tricks & Timesavers for reducing prep time and getting meals on the table faster. 

Sample Recipes:

Butternut Squash Pasta

Herbed Halibut and Spring Vegetables en Papillote

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Rosemary-Peach Chicken Kebabs with Orange Glaze

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This recipe is reprinted with permission from American Heart Association Go Fresh. Copyright © 2014 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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