Yield: 4 servings
Parchment cooking paper
Non-stick cooking spray
- 4 3-oz. white fish fillets (such as cod, flounder, halibut, or rockfish)
- 4 Tbsp. commercial tapenade, or see recipe below
- Juice of 2 medium lemons (about 4 Tbsp.)
- ¼ cup white wine (not too sweet, such as Pinot Grigio), or may substitute an equal amount of chicken broth or white grape juice
- Preheat oven to 350 degrees.
- Prepare four 8x10-inch pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 Tbsp. of tapenade on each fillet. Top each with 1 Tbsp. of lemon juice and 1 Tbsp. white wine (may use a non-alcoholic substitute).
- Form a packet around each fillet by folding over the sides of the parchment paper, forming a tight seal.
- Place the packets on a baking sheet in the preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When the fillet has turned opaque, it is done.
Homemade Tapenade
- 2 s black olives, preferably
- oil cured, pitted
- 3 anchovies, rinsed and patted
- dry (optional)
- 3 Tbsp. drained capers
- 3 Tbsp. extra-virgin olive oil
- 2 Tbsp. fresh lemon juice
- 2 cloves garlic, coarsely chopped
- 2 tps. fresh thyme leaves (or 1 tsp. dried)
- Salt and ground black pepper, to taste
- Combine all ingredients in a food processor. Pulse until the mixture is still coarse but has a uniform consistency. Makes about 2¾ cups of tapenade.
Nutrition facts (per serving): Calories 130, Carbohydrate 3 grams (g), Fiber 0 g, Protein 19 g, Total fat 3 g, Sodium 65 milligrams (mg)
October 2007
Update: June 30, 2010
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