4.7 from 9 votes
Asian Black Cod en Papillote
My Asian Black Cod en Papillote is a delicious and light dish that incorporates Asian flavors.
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4
Calories: 141 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- 3 tablespoons Chinese Shaoxing wine (can substitute dry sherry)
- 1 ½ tablespoons low sodium soy sauce
- 1 teaspoon grated, fresh ginger
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 4 ounces red bell pepper, julienned
- 3 ounces snow peas, julienned
- 4 ounces shiitake or other mushrooms, thinly sliced
- 4 pieces (4 ounces each) wild Alaskan black cod fillets, skin removed (can substitute other white fish)
- ½ cup scallions, sliced at an angle
Instructions
- Preheat the oven to 425°F.
- To make the sauce, mix the wine, soy sauce, ginger, honey and sesame oil together in a small bowl. Set aside.
- Cut 4 rectangular pieces of parchment paper large enough to hold the pieces of fish. Fold each piece of parchment in half and cut the parchment into a heart shape.
- Open the parchment up and place ¼ of the bell pepper, snow peas and mushrooms on one half of each piece. Sprinkle each pile of vegetables with about 1 teaspoon of the sauce.
- Place a piece of black cod on top of each pile of vegetables. Spoon the remaining sauce over the fish.
- Fold the top half of the parchment over the fish. Starting at one end, fold the edges of the parchment, overlapping the folds to seal the open edge completely. Place the packages on one or two baking sheets. If you don’t have parchment paper, you can use aluminum foil instead.
- Bake in the oven for 10 minutes, until the parchment paper puffs up and the fish is just cooked through. Transfer the parchment packages to plates. Carefully cut the packages open, being careful of the steam. Garnish the fish with scallions and serve immediately.
Cup of Yum
Nutrition Information
Serving
0g
Calories
141kcal
(7%)
Carbohydrates
9g
(3%)
Protein
20g
(40%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Cholesterol
53mg
(18%)
Sodium
566mg
(24%)
Potassium
516mg
(15%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
1250IU
(25%)
Vitamin C
51mg
(57%)
Calcium
32mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 141
% Daily Value*
| Serving | 0g | |
| Calories | 141kcal | 7% |
| Carbohydrates | 9g | 3% |
| Protein | 20g | 40% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 53mg | 18% |
| Sodium | 566mg | 24% |
| Potassium | 516mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 1250IU | 25% |
| Vitamin C | 51mg | 57% |
| Calcium | 32mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.