Lemon and Herb Trout en Papillote

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Lemon and Herb Trout en Papillote

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Lemon and herbs lend fresh bright flavours to this trout baked en papillote, which means in parchment paper. Whether you use parchment paper or foil, cooking en papillote retains moisture and produces delicious juices you’ll want to soak up with rice or another grain.

Tags: Intermediate, 10 mins, Entrées, Fish, Baking, President's Choice Blue Menu, Healthy Insider’s Report 2013, Good Source of Vitamins/Minerals
Serves: 2
Skill level: Intermediate
Prep time: 10  minutes
Cooking time: 10  minutes
Total: 20  minutes

Additional Information

Ingredients

1 lemon, scrubbed
2 cloves garlic, thinly sliced
6 sprigs fresh parsley
1 pkg (280 g) PC Blue Menu Rainbow Trout Skinless Fillets , thawed and patted dry
1 tbsp (15 mL) PC New World EVOO Extra-Virgin Olive Oil
1/2 tsp (2 mL) salt
1/4 tsp (1 mL freshly ground black pepper
1 sprigs fresh thyme

Instructions

  1. Preheat oven to 400°F (200°C).Cut two 12 inch (30 cm) lengths of foil. Place on work surface. Cut lemon in half lengthwise, then thinly slice to make 16 slices. Place three slices in centre of each piece of foil. Top each with three slices of garlic and three sprigs of parsley.
  2. Drizzle both sides of each fish fillet evenly with olive oil and sprinkle with salt and pepper; place one on top of parsley on each piece of foil. Top with remaining lemon slices, garlic and thyme sprigs.
  3. Fold two opposite sides of foil up to meet on top of fish mixture; fold edges together securely. Fold remaining two short ends of packets up to close package securely. Place on rimmed baking sheet.
  4. Bake in centre of oven for 8 to 10 minutes. Open packets carefully. Transfer contents of each packet, including juices, to a shallow pasta bowl.

Nutritional Information

Per serving:
360 calories
fat 23 g
omega-3 polyunsaturates 3.8 g
sodium 650 mg
carbohydrate 8 g
fibre 2 g
protein 30 g
Excellent Source of Potassium
Excellent Source of Vitamin C