Healthy Summer Grilling: Fish en PapilloteThursday, July 18, 2013
By Catherine Cioffi, BS Contributing Blogger
Ever want a break from the usual grilled burgers and hot dogs? Last summer, during my annual trip to Cape Cod, I was inspired by this dish my aunt whipped up. It’s a combination of fresh fish, seasonal veggies, herbs and healthy oils. It’s the perfect dish to mix up your summer barbecue.
What You’ll Need
First, pick out the freshest fish available at your local seafood market—such as cod, tilapia, halibut, sole or salmon. If you’re unsure or can’t decide which to choose, ask your fishmonger – they usually know what is best and fresh!
Next, pre-slice or chop your favorite selection of local, seasonal vegetables (they will be added to each foil packet). My summer favorites include cherry tomatoes, sweet bell peppers, zucchini, yellow squash, sugar snap peas, or asparagus. Sweet corn off the cob, or fresh greens like spinach are also great choices.
And lastly, you’ll need fresh chopped herbs such as basil, parsley, or chives, as well as the usual pantry staples like olive oil, fresh lemon, balsamic vinegar, and salt & pepper. After you’veve finished gathering your ingredients, it’s time to assemble your foil packets with the evening’s fish and vegetables, and start grilling.
Here are some of my favorite fish and veggie combinations:
- Cod with zucchini, corn and cherry tomatoes (recipe below).
- Tilapia over spinach and asparagus topped with lemony breadcrumbs.
- Halibut with roasted red bell peppers and artichoke hearts.
- Salmon with cherry tomatoes, capers, and chopped red onion.
Prep time: 15 minutes
Cook time: 20 minutes
4, 6 ounce cod filets
2 tablespoons olive oil
¼ teaspoon salt
¼ teaspoon ground black pepper
½ pound zucchini, sliced into ¼-inch round slices (about 2 medium-sized zucchini)
2 ears of corn, sliced off the cob and roughly chopped
1 cup cherry tomatoes, sliced in half
2 cloves garlic, finely chopped (about 1 tablespoon)
¼ cup panko breadcrumbs
2 tablespoons chopped fresh parsley
3-4 red pepper flakes per foil packet (optional)
8 slices of lemon rounds, ¼-inch thick
Pre-heat grill to a medium heat.
Place the 4 fish filets on a cutting board or sheet pan. Pat dry with paper towel, then drizzle with olive oil and season with salt and pepper. Place each fillet into one of the pre-sliced squares of aluminum foil.
Distribute the sliced zucchini, corn, and tomatoes evenly between the 4 foil packets. Sprinkle each packet with ¼ teaspoon garlic, 1 tablespoon panko, ½ tablespoon fresh chopped parsley, and a few pepper flakes (if you are adding them). Finally, top with 2 slices of lemon.
Tightly seal each foil packet at the top, being sure to leave room within the packet for steam to develop. There should be about a 1 to ½ inch space between the fish/vegetables and the foil seal.
Place the 4 packets on the grill and cover with a lid. Allow to cook until the fish is cooked through and a thermometer reads 145 degrees when inserted in the thickest part of the filet.
Serve each fish packet with one lemon wedge and ½ tablespoon for grated parmesan cheese. The cheese needs to put in the ingredient list—just add it as a garnish and don’t make it optional.
Nutrition Analysis: Per serving
Calories: 294; Total Fat: 9 grams; Saturated Fat: 1 grams; Protein: 34 grams; Total Carbohydrates: 21 grams; Fiber: 3 grams; Sugars: 5 grams; Cholesterol: 73 milligrams; Sodium: 258 milligrams
Bottom Line: Cooking fish in en-papillote is a quick and easy alternative to your everyday burgers and hot dogs. Serve with a slice of whole grain baguette and a crisp glass of wine. Enjoy!Filed under Healthy Eating, Recipes, Tips | Comments: 0