Best with fresh herbs, cut herb amounts in half with dried herbs – use what “sprigs ” are available in winter.
4 firm fish fillets, such as scrod, salmon, haddock, tuna (5 to 6 ounces each)
2 tablespoons chopped fresh basil
2 teaspoons cropped fresh thyme, rosemary, tarragon or dill
dash of salt and ground black pepper
3 tablespoons fresh lemon juice
1 tomato, thickly sliced
4 lemon slices, or 8 lime slices
4 sprigs of thyme, rosemary, tarragon, basil or dill
4 teaspoons capers
Rinse fish and set aside. Preheat oven to 450
For each fillet, fold a 12 x 15 inch piece of cooking parchment in half to form a 12 x 7 1/2 inch rectangle and trim the corners to form a half heart shape. Open the parchment and place a fish fillet to one side of the center fold. Top the fillet with 1 1/2 teaspoons chopped basil, 1/2 of second herb of choice, sprinkle with salt and pepper and 2 teaspoons of lemon juice.
Cover with a slice of tomato, one lemon or two lime slices, sprig of herb, sprinkle on a teaspoon of capers. Fold the parchment over the fish and then, starting at one end and working around to the other end, carefully fold the cut edges two or three times to form a sealed packet.
Place the packets on an unoiled baking sheet and bake 15 -20 minutes – slightly longer for thick fillets. Avoid steam as you open packet to check the fish – it is done when fish flakes easily.
Place an open packet before each diner and serve with couscous or rice.
Yield: 4 servings
Cal. 172; Prot.33.6g; Fat,1.8g; Carb. 3.7g; Chol. 135 mg. Sodium 135 mg.
Adapted from: Moosewood Restaurant Low Fat Favorites
