If you want to be fancy and impress your friends the French name is Fish en Papillote. And seriously – no dishes, the fish and veggies steam together in a parchment packet so clean up is a cinch. It’s versatile, you use whatever veggies you have on hand, what ever grain you happen to have and whatever spices you prefer. A little white wine also works nicely in this (or with it, too)!
It’s a great go to meal and it’s also good for my runners. There are plenty of healthy carbs: whole grains and veggies, some healthy fat and lean protein. It’s filling but not heavy. You can go shower after your run while this bakes and have a delicious dinner ready to go.
This is what I made last night:
1/2 cup cooked quinoa
1 tilapia fillet
1 cup chopped swiss chard
handful of sliced cherry tomatoes
a few sliced shiitake mushrooms
a drizzle of olive oil
a squeeze of lemon juice
2 thin lemon slices
fresh ground pepper
18″ of parchment paper per packet (or aluminum foil)
Put the parchment paper down on the counter and layer quinoa, veggies and top with fish. I like to put the tomatoes on top rather than under the fish, it looks prettier. Squeeze the lemon juice over the fish, drizzle with olive oil, fresh ground pepper to taste and top with the two slices of lemon. Crimp the edges of the parchment to seal.
Bake at 425 degrees for 15 – 20 minutes.
Need help with preparing quick healthy meals for yourself and/or your family? Send me an e-mail, email@example.com, and together we can come with ideas that work in your busy lifestyle. You can also visit my website, http://empoweredplate.com/.