Miso Citrus White Fish En Papillote | Cook for Your Life

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Miso Citrus White Fish En Papillote

Name: Miso Citrus White Fish En Papillote
Prep time: 20
Cook time: 30

5 out of 5 stars (based on 8 reviews)

20 min prep

30 min total

2 servings

Carrot Icon for Number of Ingredients Size

15 ingredients

Steaming fish “en papillote,” or in a sealed parchment paper packet, is a fantastic cooking method. It’s forgiving (less chance of severely overcooking) and reduces fishy aromas. Plus, it’s a perfectly portioned meal — all...

Ingredients

For the citrus-miso sauce:

2 garlic cloves, minced
1 tablespoon miso paste
1 tablespoon low-sodium soy sauce or tamari
1 tablespoon agave
2 tablespoons rice vinegar
1 tablespoon sesame oil
½ orange, juiced (about 3 tablespoons)

For the packet:

2 (5-6 ounce) pieces of firm white fish, such as cod or pollack
10 leaves bok choy or spinach
⅓ cup small enoki mushrooms (optional)
¼ cup of chopped scallions
1 orange, sliced thinly
Pinch of salt and pepper, to taste
Pinch of crushed red pepper flakes, to taste (optional)
2 large pieces of parchment paper

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Nutrition Facts

Calories

483 cals

Fat

11 g

Saturated Fat

2 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

4 g

Carbohydrates

62 g

Sugar

32 g

Fiber

19 g

Protein

45 g

Sodium

3384 mg

Directions

Preheat oven to 400 degrees.
Whisk all sauce ingredients together. Taste and adjust seasonings. Set aside.
Season fish with a pinch of salt and pepper on both sides. On two pieces of parchment paper, divide up bok choy, mushrooms, fish, scallions, and pour 1/4 of the sauce over the top of each, reserving the other half for later. Top with orange slices. Create the parchment paper "bag" by folding the left and right piece of the paper toward the center, creasing the edges shut as tightly as you can. Then, fold and crease the top and bottom edges toward the center. (The first fold will want to fall apart until you get the top and bottom folded.)
Place packets on a sheet pan and bake fish for 10 minutes. Remove from the pan from the oven and let sit for up to a minute. Open packet carefully (there will be steam) to check for doneness. The fish should be opaque and its internal temperature should be 145 degrees. If your fish isn't completely cooked, fold the paper shut again and let steam for a few more minutes, only putting back in the oven if it's extremely underdone.
When your fish is fully cooked, transfer food from packet to a plate or enjoy from the packet. Pour the remaining sauce over the top and serve.

Chef Tips

Alternatively, you can bake everything in a glass baking dish and cover tightly with foil. Don’t wrap the fish only in foil because the citrus in this recipe will react with the foil and affect the taste.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Miso Citrus White Fish En Papillote