Dinner in a pouch moist and tender
The health benefits of eating fish two or three times a week are well-documented. So, as a mom of four, I’m always looking for creative ways to add fish into our weekly menu.
I love cod especially at this time of year because it’s in season, it’s loaded with omegas and lean protein, and my girls all love the mild flavour.
But any mild white fish will work for today’s recipe.
I use the papillote method, which is simply loading up a sheet of parchment with fish, aromatics and some quick-cooking veggies, and sealing them up into a pouch to bake.
Cooking in the cosy, moist heat of the parchment pouch means the fish stays tender as it bathes gently in the steam created by the vegetables and a tiny splash of wine, like a flavourful spa.
The result is fish that is almost impossible to overcook, giving a busy mother a forgiving window of time for serving dinner.
Cooking in a papillote also means you can cook with no additional fat, making it a super strategy for anyone watching their caloric intake.
If you feel like living it up a little, add a drizzle of olive oil or a tiny pat of butter — you’ll be amazed by how even a tiny bit of fat can make the rest of the ingredients sing.
COD WITH POMEGRANATE AND ZUCCHINI
Serves: 4
1 1/2 lb (680 g) cod, or other ■ mild white fish, cut into 4 portions, or kept in one large portion
1 1/2 cups (375 mL) thinly ■ sliced zucchini, about two small zucchini 2 large shallots, thinly sliced ■
1 lime, thinly sliced, seeds ■ removed
2 tbsp (30 mL) white wine ■
1/4 cup (60 mL) pomegranate ■
arils (seeds) Salt and pepper ■
Special equipment: parchment ■ paper
1. Preheat the oven to 400 F (205 C). Lightly salt and pepper the cod filet and set aside. Cut a sheet of parchment paper that is a couple of inches longer than the length of the fish, and a little more than twice the width.
2. Use one large piece of parchment if filet is whole; or four individual pieces of parchment if you’ve cut the fish into individual portions.
3. Place the sliced shallots along the middle of the parchment paper, and layer the zucchini on top of the shallots — this is the bed where you’ll place the cod. Sprinkle with a little salt and pepper.
4. Place the fish on top of the zucchini. Top the fish with the sliced lime, white wine, pomegranate arils, and a little salt and pepper.
5. Close the parchment paper by folding the paper in half over the fish. Create a closed pouch by starting at one corner, and folding the paper into small triangles, tightly pinching them closed as you go around the edges. The result will be a semicircle shaped sealed pouch.
6. Place the pouch on a baking sheet and bake for 13-15 minutes, or a few minutes less if fish is thin. Remove from the oven, carefully cut open the pouch and serve.
Note: Recipe can also be made in a baking dish: simply layer, cover and bake.