MEDITERRANEAN FISH AND VEGETABLE FOIL PACKETS SERVED OVER COUSCOUS
Steps:
- Preheat oven to 425 degrees F. Lay two 20-inch sheets of aluminum foil on top of each other. Place fish in the center and season with salt and pepper.
- Put next 7 ingredients in a bowl and toss with 2 tsp. each lemon juice, extra virgin olive oil, and white wine and sprinkle with dried herbs. Place over top the fish and lay the lemon slices across the vegetables. Fold up the sides of the foil and pinch at the top to create a pouch. Make sure the sides are sealed as well. Bake for about 20 minutes or until fish is fully cooked.
- While the fish is baking, line the edge of your serving bowl with the cucumber ribbons. Put the cooked and fluffed couscous in the center. Slide fish and vegetables on top of the couscous and add remaining 1 tsp. each lemon juice and extra virgin olive oil, roasted red and yellow bell pepper strips, green pepper, carrots, feta cheese, and parsley.
Nutrition Facts : Calories 0 g, Fat 0 g, SaturatedFat 0 g, TransFat 0 g, Cholesterol 0 g, Sodium 0 g, Carbohydrate 0 g, Fiber 0 g, Sugar 0 g, Protein 0 g
FISH EN PAPILLOTE, MEDITERRNANEAN-STYLE
Tender, flavor-packed fish en papillote with green peppers, tomatoes, and a light lemony sauce, all cooked together in parchment parcels. I used cod fillet in this recipe, but any fish fillet that (no thicker than 1 inch) such as halibut, trout, snapper, or even salmon should work.
Provided by Suzy Karadsheh
Categories Main Course
Number Of Ingredients 13
Steps:
- Heat the oven to 425 degrees F.
- Season the fish with kosher salt and pepper on both sides.
- Prepare the sauce. Place the olive oil, lemon juice, shallots, garlic and spices in a small mixing bowl or measuring cup and whisk to combine.
- Prepare 4 large pieces of parchment paper (about 12 inches or so on each side). Fold the parchment pieces down the middle to mark two halves.
- Assemble the pouches. Place each fish fillet on the bottom half of a parchment piece. Spoon 2 tablespoons of the prepared sauce over the fish. Add 1 lemon slice, 1 tomato slice, and 1 bell pepper slice on top.
- Fold the top half of the parchment paper over the fish and veggies and go around to fold and secure each piece of parchment around the fish and veggies creating a well-wrapped pouch.
- Place the fish pouches on a large baking sheet. Bake on the middle rack of your heated oven for 12 to 15 minutes or until the fish is fully cooked and flakes easily.
- To serve, leave the fish and veggies in their own closed parchment pouches and transfer each pouch to a serving plate.
Nutrition Facts : Calories 221.3 kcal, Carbohydrate 4.9 g, Protein 26.1 g, Fat 11.7 g, SaturatedFat 1.7 g, Sodium 370.9 mg, Fiber 1.4 g, Sugar 1.7 g, ServingSize 1 serving
MEDITERRANEAN FISH POUCHES IN FOIL OVER COUSCOUS
This dish is a wonderful easy dish, made in foil pouches either in the oven or on the grill. You can use parchment pouches in the oven which work just as well if you prefer that. No clean up and it makes dinner easy. There are a few ingredients, but it doesn't take long at all. Great mediterranean flavor and with either some grilled pita, or a simple box of pita, which takes 6 minutes, this really is a quick dish. I happen to catch fresh mangrove snapper, my favorite, but red snapper is equally good and even tilapia would work for this dish.
Provided by SarasotaCook
Categories Vegetable
Time 50m
Yield 4 Fillet packages, 4 serving(s)
Number Of Ingredients 17
Steps:
- Vegetables -- Ok, first thing lets prepare your vegetables. In a saute pan, add the eggplant and onion and cook a minute. Now add the zucchini, olives, capers, tomatoes, seasoning (go light on the salt) and just simmer for a few minutes. It will continue to cook in the pouches.
- Fish -- Get a nice sheet of foil about 10 x 10 (for each fillet) so you can fold it up basically like a present so you can add liquid without it leaking. Now, spray in inside of the foil with a little of the pam and place the fish fillet and season with a little salt and pepper if you want (not necessary).
- Topping -- top with fish fillet with a lemon slice, then the tomato vegetable mixture, then pour a little of the white wine on top of the tomatoes. Just wrap up and place on a cookie sheet for the oven or the grill.
- Bake -- 425 middle shelf for 30 minutes. Grill same timing. Depending on the thickness of your fish and the amount of filling it can take 30-40 minutes.
- Couscous -- I like to use broth to cook, but water will be fine. Just in the microwave in the bowl you are serving it in, garnish with a little parsley if you want and olive oil.
Nutrition Facts : Calories 300, Fat 13.1, SaturatedFat 6.4, Cholesterol 95, Sodium 788.8, Carbohydrate 20.6, Fiber 5.2, Sugar 6.8, Protein 24.9
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