Recipe: Fabulous fish
A wonderful and low fat way to cook fish is 'En Papillote' (in parchment paper). It is low in fat and a complete meal in an impressive little package
The fabulous fat in fish is highly sought after as our bodies cannot manufacture it. Omega 3 fatty acids are found in high concentrations in fatty fish such as salmon, tuna, and mackerel, are thought to help prevent heart disease, cancers and can even aid in preventing diseases like Alzheimer's and strokes.
All of us know that we should include more fish in our diet, yet many refrain from cooking it at home. Studies show that we eat twice as much fish in restaurants than we do at home. It seems that either we are afraid of, or are just unfamiliar with, cooking fish. Some of us refrain from cooking fish at home because we fear the “fish odor.” However, if a fish is fresh it should have no odor. Fish should never smell fishy; it should smell of the sea. Its flesh should be firm to the touch and if buying a whole fish, its eyes should be clear and not cloudy. The flesh under the gills should be a bright red color.
The truth is, fish is a quick and easy dish to prepare. The most important thing is to ensure that your fish is fresh. If using previously frozen fish, make sure to defrost it properly in the refrigerator or in cold water. Secondly, do not overcook it. As soon as the flesh of the fish flakes with a fork, it is done. Fresh fish should be stored in your refrigerator for only a day or two. Alternatively, wrap the fish well and freeze it.
Marinating fish adds flavor and moisture to the flesh, but do not marinate for longer than 1 hour. If fish flesh sits in acidic ingredients for too long, the acid will begin to break down the delicate protein, and you will have a mushy fish when it's cooked. Fish can be cooked in many different ways such as pan frying, roasting, grilling and poaching. A wonderful and low fat way to cook fish is “En Papillote” (in parchment paper). It is low in fat and a complete meal in an impressive little package. Anyway you choose to prepare this "fabulous food" you are sure to enjoy it! Bon Appetit!
Tilapia “Au Papillote”- fish in parchment paper
Ingredients:• 4 Tilapia fillets
• 1 cup of couscous
• Juice of 1 lemon and grated zest
• 4 ripe tomatoes diced
• 8 artichoke hearts quartered
• 4 garlic cloves finely minced garlic
• ½ cup chopped green or black olives,
• 8 teaspoons extra virgin olive oil
• 1 teaspoon dry oregano or fresh basil
• ½ teaspoon chilli flakes (optional)
• 2 teaspoons capers (optional)
• 4 teaspoons white wine
• 4 teaspoons basil pesto or olive tapenade
• Kosher salt and freshly ground black pepper to taste
Method:
Preheat the oven to 400 degrees. Season fish with salt and pepper.
Rinse couscous in a fine mesh strainer under cold water. Lay out on a parchment lined baking sheet and sprinkle with salt. Set aside. Combine 4 teaspoons of olive oil with the garlic, tomatoes, olives, capers, lemon juice, zest, oregano, pepper, chili flakes and set aside.
Fold a piece of 12 x 12 parchment paper in half and cut out a large heart shape, with the fold being the centre of the heart. Open it up and then place a tablespoon of the tomato mixture along the fold. Place piece of fish on top of the tomatoes and top with the olive tapenade. Surround the fish with the couscous, creating a type of wall. Drizzle the couscous with one tablespoon of the tomato mixture and top with the artichoke hearts. Drizzle the fish with a teaspoon of wine and olive oil.
Fold the other half of the heart over and begin to fold and roll over the edges to create a package. Twist end to seal. Put on a baking sheet and bake for 15 minutes to 25 minutes until parchment is completely puffed up and brown. Serve immediately.
*Caution: Hot steam escapes when cutting into paper.
Serves 4
Chef Margie Arosh is a Personal Chef Catering Service and Cooking School. She is also the chairman of the “UJA Food for Thought Program”, with the Israeli Forum.
Questions? Comments? Contact: margieskitchen@gmail.com
Reprinted with permission from Shalom Life
