Mediterranean Parchment Baked Fish
SERVES ONE (420 calories per serving)
1 16-inch parchment paper sheets (or tin foil)
2 rosemary sprigs (or cilantro or parsley or thyme)
One 5-6 ounce skinless fish fillet
1 medium zucchini, chopped
6 cherry tomatoes, halved
4 small artichoke hearts (canned) quartered
1 T coconut oil, melted (can use microwave for 20 seconds)
1 T dry white wine
Sea salt and pepper
Squeeze of fresh lemon juice
INSTRUCTIONS
Preheat your oven to 450F.
Lay herb sprigs in middle of the parchment. Season fish on both sides with salt and pepper. Lay fish on top of the herb sprigs. Spoon the zucchini, tomatoes artichoke hearts, and coconut oil over the fish. Season the vegetables with a pinch more of salt and pepper. Pour the white wine over everything.
Seal the packet closed by rolling and crimping the long sides together over the fish and vegetables. Then roll and crimp the ends closed so no steam can escape. Place on baking sheet.
Bake for 10-15 minutes, until fish cooked through. Timing depends on thickness of fish. 10 minutes for 1/2-inch fillet; 15 minutes for 1-inch fillet. If you are cooking more than one packet, add another minute to cooking time for each additional packet. Just before serving, carefully open the packet (hot steam!) add just a squeeze of lemon juice over everything.
Watch: How to Seal a Parchment Paper Packet: