Whitefish in Foil with Vegetables and Tomato Sauce
Servings
2Serving size
4 ounces fish with beans and vegetablesThis recipe can be multiplied or divided by 2, but does not keep well.
Ingredients
| 4 medium spears Asparagus, raw |
| 1 15 ounce can Canned no salt added white beans (drained and rinsed) |
| 8 ounces Fresh halibut (2 4-ounce filets) |
| 1 medium Carrots, raw (cut matchstick) |
| 1/4 small Green bell peppers (cut matchstick) |
| 1/4 small Red bell peppers (cut matchstick) |
| 4 piece whole Crimini mushrooms (sliced) |
| 4 leaves Fresh basil |
| 4 tsp.. No salt added tomato paste |
| 1/4 cup White wine |
| 4 tsp. Olive oil (divided) |
| 1/4 tsp. Salt (divided) |
| 1 to taste Black pepper |
Instructions
Slice the asparagus lengthwise and then cut the spears into quarters (each spear will end up with eight pieces).
Preheat the oven to 400°F.
Fold the foil so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge, cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.
Place half of the beans on each foil paper.
Rinse the halibut filets in cold water and pat dry. Put filets on top of the beans. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily.
Sprinkle 1/8 tsp.. of the salt over each of the pairs of sole filets. Add fresh pepper to taste.
Scatter the carrots, red and green peppers, sliced mushrooms and asparagus over the fish evenly.
Mix together the tomato paste and wine. Pour the mixture over the filets. Drizzle the top of the filets with the olive oil.
Close the foil by rolling the edge inward, starting at the point of the heart and working around to the base of the heart. The foil pouch with the fish inside will be in the shape of a large half circle.
Place the pouches on a cookie sheet and then into the oven. Reduce the heat to 375°F and cook for 15 minutes.
Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful!).
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Special Diet Information
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Lactose
This recipe is safe for those who are lactose intolerant.
Recipe Notes
This is a fantastic way to cook fish. It is traditionally baked in parchment paper but for most folks the foil is more practical. You can use almost any combination of fish filet, vegetables, liquid and herb or spice along with the olive oil.
Because it is so simple you can serve it as an easy weeknight meal as well as an elegant weekend dinner party dish. If you are going to serve it at your dinner party, it’s better to use the parchment although the foil works great on an outdoor grill. You can prepare the foil pouches up to about 4 hours in advance and the parchment 2 hours before cooking.