Health

Parchment-Baked Halibut With Pesto, Zucchini, and Carrots

parchment-halibut Photo: Leigh Beisch

Ingredients

  • 4 (12- x 18-inch) sheets parchment paper
  • Cooking spray
  • 4 (6-ounce) halibut fillets
  • 1/4 cup commercial pesto
  • 1 cup shredded carrots (2 medium)
  • 1 cup shredded zucchini (1 small)
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 4 teaspoons olive oil
  • 4 teaspoons dry white wine

Preparation


1. Preheat oven to 450°. Follow directions for heart-shaped parchment package below.

2. Unfold parchment heart, and coat lightly with cooking spray, leaving a 2-inch border ungreased at edge.

3. Place fillet on one side so that it touches the fold, but not the ungreased border. Spread 1 tablespoon pesto over fillet; top with 1/4 cup carrot and 1/4 cup zucchini. Sprinkle with one-fourth of salt and pepper. Drizzle fillet with 1 teaspoon oil and 1 teaspoon wine.

4. Fold paper; seal edges with narrow folds. Repeat with the remaining parchment paper, fish, and vegetables.

5. Place packets on baking sheets. Bake at 450° for 15 minutes or until puffy and lightly browned. To serve, open packets and transfer the fillets with their vegetable topping to plates; pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.

Note: Nutritional analysis includes Sugars 0g.


  • Prep Time:
  • Cook Time:

  • In place of halibut, you can use other small, flat, white fish fillets, such as red snapper, sea bass, pompano, striped bass, or cod.
  • Yield: 4 servings (serving size: 1 parchment packet)

Nutritional Information

Calories per serving: 253
Fat per serving: 10g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 6g
Polyunsaturated fat per serving: 2g
Protein per serving: 36g
Carbohydrate per serving: 1g
Fiber per serving: 0.0g
Cholesterol per serving: 56mg
Iron per serving: 2mg
Sodium per serving: 337mg
Calcium per serving: 112mg

Good to Know

Many types of fish are rich in omega-3 fatty acids, which play an important role in brain health. Fish is also a lean protein source, meaning it's low in saturated fat.

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