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Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

Lemon-Caper Fish and Veggies en Papillote


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servigns 1x
  • Diet: Gluten Free

Description

Lemon-Caper Fish and Veggies en Papillote is a fresh, simple and delicious way to enjoy seafood. Gluten free and dairy free.


Scale

Ingredients

1 lb haricot verts*

4 (6-ounce) white fish fillets (Flounder, snapper or tilapia), about 1/2 inch thick**

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

4 teaspoons unsalted butter

4 teaspoons capers

1 cup chopped fresh parsley***

2 lemons, thinly sliced


Instructions

Preheat the oven to 400 degrees Fahrenheit.

Prepare four large pieces of parchment paper that are each large enough to fold over your fish fillet, with a couple of inches of a border.

To assemble one packet, place one-quarter of the green beans in a single layer on the lower half of each piece of parchment paper. Place each fish fillet on top of each layer of green beans. Season each with 1/8 teaspoon of salt, pepper, and garlic powder. Top the fish with a pat of butter (about 1 teaspoon), 1 teaspoon of capers, 1/4 cup of parsley, and 3-4 lemon slices.

Fold the parchment paper over the fish and fold down the edges, sealing the fish and veggies in a packet. Place on a sheet pan. Repeat with the remaining ingredients to create four packets.

Bake for 13-15 minutes, until the fish is cooked through and flakes with a fork. Cooking time varies with the thickness of the fish, adjust as necessary.

Remove from the oven and let sit for a couple of minutes, until cool to the touch.

Carefully open the parchment paper packets, allowing the steam to escape.


Notes

This recipe has not been tested for FODMAP content, but if you omit the garlic powder the rest of the ingredients are used in low FODMAP amounts according to the Monash University app. (1/3 cup of zucchini or 15 green beans are considered low FODMAP).

*Can sub any non-starchy vegetable you have at home such as zucchini, asparagus, mushrooms, or bell peppers.

**Can sub whatever fish you prefer (I think this recipe works well with salmon!)

***Use about 1/3 cup of dried parsley if you don’t have fresh.

 

  • Category: dinner
  • Method: oven
  • Cuisine: French

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 208
  • Sodium: 471 mg
  • Fat: 6 g
  • Saturated Fat: 3 g
  • Carbohydrates: 8 g
  • Fiber: 5 g
  • Protein: 34 g

Keywords: pescatarian, fish, seafood, easy dinner, dinner, vegetables