Fish in Parchment with Lemon and Dill
Cooking fish in a parchment packet is a foolproof method—it allows the fish to steam perfectly while sealing in the flavor of whatever you’ve added. Another bonus: easy cleanup!
2 large carrots, peeled and cut into 32 long matchstick pieces
32 green beans
4 tsp. fresh dill, minced, plus 4 dill sprigs
4 4-oz. boneless, skinless tilapia filets
1/2 tsp. sea salt, divided
2 lemons, thinly sliced
2 tsp. extra virgin olive oil, divided
Preheat oven to 425 degrees.
Cut four pieces of parchment paper, each about 15 inches by 12 inches.
To assemble the fish packets, lay eight carrot matchstick pieces and eight green beans in the middle of one sheet of paper. Sprinkle with 1 teaspoon dill. Lay fish filet on top of vegetables. Sprinkle with ⅛ teaspoon sea salt. Lay three thin slices of lemon on top, then one dill sprig. Drizzle 1/2 teaspoon of olive oil on top. Fold the parchment paper in half from top to bottom (over the fish and vegetables) and roll up the paper where the two ends meet, creating a seal. Then, roll the opposite sides up to seal again.
Repeat the process three more times to create three more fish packets.
Place the packets on a baking sheet and bake for about 20 minutes, or until the fish is white and opaque. Remove from oven and serve immediately.
Serves four; serving size is 4 ounces fish, plus eight matchstick carrots and eight green beans. Each serving provides:
Total fat 4.5 g
Saturated fat 1 g
Trans fat 0 g
Cholesterol 55 mg
Sodium 370 mg
Total carbohydrate 8 g
Dietary fiber 3 g
Sugars 3 g
Protein 24 g