Cooking technique makes all the difference when you are focusing on healthy eating for weight loss. We all know that breaded, deep fried foods are fat and calorie bombs. On the other hand, baking, grilling, broiling and roasting are healthy alternatives.
Here’s something that you may not have tired: cooking en papillote. The French phrase translates literally as “in parchment.” If you’re not familiar with parchment baking paper, it is paper that has been treated with an acid and coated with silicone so it won’t burn.
You can cook a variety of foods in parchment, including fish, vegetables, and chicken. This technique, which steams the food in its own juices without added fat, is an easy and healthy food preparation method. It’s ideal for dinner parties because you can present each guest with a sealed packet which releases aromatic flavors when opened.
Cooking in parchment is a healthful way to prepare lower fat, delicate fish like sole which does not do well on the barbeque grill.
Sole en Papillote
Ingredients (4 servings)
• 4 4- to 6-oz. sole fillets
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 2 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons sliced fresh basil
• 1 pint grape tomatoes, halved
• 2 scallions, thinly sliced
1. Preheat oven to 400ºF.
2. Cut 4 (12-inch) square sheets of parchment. Fold each in half, then open parchment and put a fillet on 1 side of crease line. Season fillets with salt and pepper and sprinkle with garlic and oil. Lay basil, tomatoes and scallions evenly across top of each fillet. Close parchment and crease edges together in a narrow fold to seal.
3. Lay packets on a large baking sheet and bake until puffed and golden, 10 to 15 minutes. To serve, place packets on plates and slice open with a knife, taking care not to get burned by the steam.
Calories per serving: 201
Fat per serving: 11g
Fiber per serving: 1g
Protein per serving: 22g
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