Parchment-Cooked Fish with Morels, Spring Garlic, and Thyme

Gluten Free
Very Healthy
Health score
61%
Parchment-Cooked Fish with Morels, Spring Garlic, and Thyme
60 min.
4
418kcal

Suggestions

Ingredients

  • 1.5 teaspoons butter 
  • tablespoon canola oil or as needed
  • sprigs thyme leaves fresh chopped
  • 0.5 cup garlic-scapes chopped
  • servings salt and ground pepper black to taste
  • 24 ounce pacific halibut fillets 
  • pound morel mushrooms fresh
  • 80 inch x pieces of parchment paper 

Equipment

  • frying pan
  • baking sheet
  • baking paper
  • oven
  • kitchen scissors
  • drinking straws

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place morel mushrooms in a dry skillet over medium heat and sprinkle with salt and black pepper. Cook, stirring often, until the mushrooms release their juice and the juice evaporates, about 5 minutes.
  3. Sprinkle halibut fillets with salt and black pepper on both sides.
  4. Heat butter in a large skillet over medium-low heat and cook the halibut fillets until golden brown on the outside, about 2 minutes per side.
  5. Remove fish from skillet and set aside.
  6. Cook and stir garlic scapes in the same skillet used to cook fish until fragrant, about 1 minute.
  7. Remove pan from heat and stir morel mushrooms and thyme with the garlic scapes until combined.
  8. Fold a piece of parchment paper in half crosswise. Use scissors to cut a very large valentine-like heart shape out of the folded paper, as large as possible. Repeat with remaining parchment to make 4 large heart shapes.
  9. Open the heart shapes; brush right sides of the hearts with canola oil.
  10. Place 1/4 morel mushroom mixture in the left (unoiled) half of each heart.
  11. Place a halibut fillet on the mushroom mixture.
  12. Sprinkle fish with salt and black pepper.
  13. Fold the oiled right half of the heart over the fish. Fold about 1/4 inch of parchment paper over, starting at the rounded end, and work your way down to the point, folding as you go. Fold the edge over a second time to enclose fish and mushrooms in a bundle with a double-folded, sealed edge.
  14. Leave about 1/4 inch of the bottom point unfolded.
  15. Use a straw inserted into the open bottom to blow air into the bundle, making it puff up like a small balloon. Twist the bottom closed to enclose the air.
  16. Place parchment bundles on 2 baking sheets; don't let the bundles touch each other.
  17. Bake in the preheated oven until fish is no longer translucent in the center, about 15 minutes.
  18. To serve, plate each portion and carefully cut open the parchment to reveal the fish, mushrooms, and juices. Bundle will release hot steam when opened.

Nutrition Facts

Calories418kcal
Protein39.79%
Fat19.04%
Carbs41.17%

Properties

Glycemic Index
52.25
Glycemic Load
0.91
Inflammation Score
-9
Nutrition Score
36.392173798188%

Flavonoids

Apigenin
0.03mg
Luteolin
0.57mg

Nutrients percent of daily need

Calories:418.18kcal
20.91%
Fat:8.89g
13.67%
Saturated Fat:1.93g
12.08%
Carbohydrates:43.22g
14.41%
Net Carbohydrates:38.42g
13.97%
Sugar:0.85g
0.95%
Cholesterol:91.95mg
30.65%
Sodium:446.15mg
19.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.78g
83.56%
Selenium:94.41µg
134.87%
Vitamin D:13.78µg
91.85%
Iron:16.42mg
91.21%
Vitamin B3:16.41mg
82.04%
Phosphorus:664.5mg
66.45%
Vitamin B6:1.11mg
55.31%
Manganese:1.04mg
52.14%
Copper:0.83mg
41.54%
Potassium:1257.04mg
35.92%
Vitamin B12:1.88µg
31.41%
Vitamin B1:0.43mg
28.52%
Vitamin B2:0.48mg
28.37%
Zinc:3.3mg
22%
Fiber:4.8g
19.2%
Folate:74.94µg
18.74%
Magnesium:73.04mg
18.26%
Calcium:133mg
13.3%
Vitamin E:1.69mg
11.3%
Vitamin C:9.24mg
11.2%
Vitamin B5:1.1mg
11.04%
Vitamin A:227.87IU
4.56%
Vitamin K:2.79µg
2.66%
Source:Allrecipes