White Fish With Miso & Citrus En Papillote

Miso Citrus White Fish En Papillote

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Steaming fish “en papillote,” or in a sealed parchment paper bag, is a fantastic cooking method because it’s forgiving (less chance of severely overcooking), it’s great for reducing fishy aromas while cooking, and it’s...


Ingredients

    For the Citrus-Miso Sauce

    2 garlic cloves, minced

    1 tablespoon miso paste

    1 tablespoon soy sauce or tamari

    1 tablespoon agave

    2 tablespoons rice vinegar

    1 tablespoon sesame oil

    1/2 orange, juiced (about 3 tablespoons)

     

    2 (5-6 ounce) pieces of firm white fish, such as cod or pollack

    10 leaves bok choy or spinach

    1/3 cup small enoki mushrooms (optional)

    1/4 cup of chopped scallions

    1 orange, sliced thinly

    Salt and pepper, to taste

    Crushed red pepper flakes, to taste (optional)

    2 large pieces of parchment paper

Nutrition Facts

Calories

483 cals

Fat

11 g

Saturated Fat

2 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

4 g

Carbohydrates

62 g

Sugar

32 g

Fiber

19 g

Protein

45 g

Sodium

3384 mg

Directions

  1. Preheat oven to 400F.
  2. Whisk all sauce ingredients together. Taste and adjust seasonings. Set aside.
  3. Season fish with a pinch of salt and pepper on both sides. On two pieces of parchment paper, divide up bok choy, mushrooms, fish, scallions, and pour 1/4 of the sauce over the top of each, reserving the other half for later. Top with orange slices. Create the parchment paper "bag" by folding the left and right piece of the paper toward the center, creasing the edges shut as tightly as you can. Then, fold and crease the top and bottom edges toward the center. (The first fold will want to fall apart until you get the top and bottom folded.)
  4. Place packages on a sheet pan and bake fish for 10 minutes. Remove from the oven and let sit for up to a minute. Open package carefully (there will be steam) and check that internal temperature is at 145F. If your fish isn't completely cooked, fold the paper shut again and let steam for a few more minutes, only putting back in the oven if it's extremely underdone.
  5. When your fish is fully cooked, transfer food from package to a plate or enjoy from the package. Pour the remaining sauce over the top and serve.

Chef Tips

Alternatively, you can bake everything in a glass baking dish and cover tightly with foil. Don’t wrap the fish only in foil because the citrus in this recipe will react with the foil and affect the taste.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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