Chef Inspired
Fish and Vegetables
en Papillote
- 20m prep
- 10m cook
- Serves 2
Fish and Vegetables
-
RECIPE CREATED BY
Florian Wehrli -
Pairs with White Wine
-
Perfect for Snow Days
-
Perfect for Couples
Ingredients
2
5-6
The Better Fish® Barramundi Skinless Fillets
⅓
cup
carrot
shredded
shredded
⅓
cup
onion
thinly shaved
thinly shaved
2
garlic clove
chopped
chopped
2
tablespoons
butter
1
ounce
dry vermouth
1
bunch
asparagus
trimmed to 6 inches
trimmed to 6 inches
1
teaspoon
spring onion
sliced
sliced
salt
2
lemon wedge
2
pieces
parchment paper
1
egg white
to brush on the edge of parchment paper
to brush on the edge of parchment paper
1
tablespoon
oil
to brush onto parchment paper
to brush onto parchment paper
Nutrition per serving
| Calories | 404.66kcal | 20% |
|---|---|---|
| Fat | 20.16 | 29% |
| Carbs | 15.14 | 6% |
| Sugars | 7.31 | 8% |
| Protein | 38.64 | 77% |
| Sodium | 484.28mg | 24% |
| Fiber | 5.13 | 18% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 404.66kcal | 20% |
|---|---|---|
| Fat | 20.16 | 29% |
| Saturated Fat | 8.81 | 44% |
| Monounsaturated Fat | 6.14 | 614% |
| Polyunsaturated Fat | 3.43 | 343% |
| Carbs | 15.14 | 6% |
| Fiber | 5.13 | 18% |
| Sugars | 7.31 | 8% |
| Protein | 38.64 | 77% |
| Cholesterol | 114.43mg | 38% |
| Sodium | 484.28mg | 24% |
| Calcium | 84.24mg | 11% |
| Magnesium | 34.61mg | 9% |
| Potassium | 1084.97mg | 31% |
% Daily Value*
| Iron | 4.07mg | 29% |
|---|---|---|
| Zinc | 1.08mg | 11% |
| Phosphorus | 117.16mg | 17% |
| Vitamin A | 1518.71mkg | 190% |
| Thiamin B1 | 0.28mg | 25% |
| Riboflavin B2 | 0.33mg | 24% |
| Niacin B3 | 1.97mg | 12% |
| Vitamin B6 | 0.26mg | 19% |
| Folic Acid B9 | 100.11mkg | 50% |
| Vitamin B12 | 0.04mkg | 2% |
| Vitamin C | 20.53mg | 26% |
| Vitamin D | 15.31mkg | 306% |
| Vitamin E | 3.23mg | 27% |
| Vitamin K | 85.75mkg | 114% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
8.7
/10
Health score
Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:
Nutrients with positive impact
| Fiber 5.13 | 18% DV |
| Protein 38.64 | 77% DV |
| Calcium 84.24mg | 11% DV |
| Magnesium 34.61mg | 9% DV |
| Potassium 1084.97mg | 31% DV |
| Iron 4.07mg | 29% DV |
| Vitamin A 1518.71mkg | 190% DV |
| Vitamin C 20.53mg | 26% DV |
Nutrients with negative impact
| Saturated Fat 8.81 | 44% DV |
| Carbs 15.14 | 6% DV |
| Sugars 7.31 | 8% DV |
| Cholesterol 114.43mg | 38% DV |
| Sodium 484.28mg | 24% DV |
Continental flavors combined with ease of preparation make this a true “dinner in gift form.” Ideal for a cozy weekend dinner, this Barramundi Fish and Vegetable en Papillote (French for “in parchment”) makes a guest feel special and leaves you with little clean-up.
This recipe was courtesy of Chef Florian Wehrli of TRIOMPHE. Food styling & photography by Kristen Phillips.
Instructions
Step 1
Preheat oven to 350 degrees F.
Step 2
Cut two 18 inch long by 15 inch wide pieces of parchment paper. Fold the long side in half and cut into a heart-shape. The parchment paper should be large enough to contain one portion of fish and vegetables folded in half. Brush one inch edge of each piece of parchment paper with egg white.
Step 3
Toss the sliced onions and shredded carrots together in a small bowl. Evenly portion the asparagus spears on half of each piece of oiled parchment paper. Place the onion and carrot mixture on top of the asparagus.
Step 4
Place one portion of barramundi atop each portion of vegetables, and season generously with salt and pepper.
Step 5
Top each portion of fish with sliced garlic, and 1 teaspoon sliced green onions, 1 tablespoon of butter, and ½ oz Vermouth. Fold the other half of the parchment paper over the fish and vegetables. Starting at one corner, tightly crimp the edges of the paper to seal it.
Step 6
Place the pouches (papillote) on a sheet pan and bake for 8 to 10 minutes. When baked, the parchment paper should puff up and brown slightly. Remove from the oven and serve immediately.
Step 7
Transfer the envelope to a plate; then cut envelope open to release the aroma. Be careful, as hot steam may escape.
Step 8
Garnish with a lemon wedge and a side of steamed new potatoes or rice.
Suggested sides
-
Steamed
New Potatoes -
Leafy Green
Salad
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