When you bake fish and vegetables in parchment, you are steaming them in their own juices. It preserves nutrients and requires little added fat. This kind of cooking creates maximum flavors because all the aromas are sealed in along with moisture, as the food cooks. The natural juices of the of the fish and vegetables do the actual work of cooking by creating steam. It is an easy technique to cook fish and within minutes you have a scrumptious fantastic tasting meal. You can use any white fish or vegetables of your choice. Thin filets like sole cook in 15 minutes. For thicker cuts, add 5 minutes for every ½ inch of thickness.

Fish Baked In Parchment Paper

Serves 2

• 2pieces Swordfish (7 ounces each)
• ½cups roughly chopped olives
• 1-2tablespoons minced garlic
• 1-2tablespoons chopped parsley
• 1cup chopped tomatoes
• ½pounds green beans , washed and cleaned
• 1lemon, zest and juice
• 4-6anchovy fillets
• 1tablespoon capers, rinsed
• 3-4tablespoons olive oil
• Salt and pepper to taste

1. Preheat oven to 400 degrees. preheat the baking sheet in the oven. In a bowl , mix the tomatoes , olives, capers , parsley. lemon zest, garlic and olive oil. Season with salt and pepper.
2. Cut 2 sheets of parchment paper 14x15 inches each. Spray each center of the paper with cooking oil. Place ½ of the green beans in the center , then top with 2-3 anchovy filets. Season the fish with salt and pepper and put it on top of the anchovies. Sprinkle with lemon juice. Nestle the seasoned vegetables around the fish.
3. To close, fold parchment pieces over each serving and make small overlapping pleats to seal the packages above and on the open sides. Arrange the packages on a baking sheet and place in the center of the hot oven. Bake for 20 minutes more or less, until the fish is opaque and flakes easily in the center. I cooked my swordfish for 25 minutes and it was perfect. My fish was very thick and had a bone. Serve a packet per dinner plate and cut open at the table, remove the paper. Serve with rice or crusty bread.

https://food52.com/recipes/75192-fish-baked-in-parchment-paper