Baked Fish in a Parcel with Miso Sauce
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Ingredients
4 firm fish fillets - 5 to 6 ounces each (ex. scrod, tuna, salmon, haddock)
2 TBSP fresh basil, chopped
2 tsp fresh thyme, rosemary, tarragon, basil, or dill
dash of salt and black pepper
1½-3 TBSP fresh lemon juice
4 lemon slices
4 sprigs of fresh thyme, rosemary, tarragon, basil, or dill
Miso Tahini Sauce
ingredients
¼ cup warm water, more to taste
1 TBSP miso (should buy refrigerated miso as it has live good bacteria)
⅓ cup tahini
1 tsp orange zest
1 tsp lemon juice
1 TBSP finely chopped cilantro leaves
1 TBSP tamari
4 firm fish fillets - 140 to 170 ounces each (ex. scrod, tuna, salmon, haddock)
2 TBSP (30 ml) fresh basil, chopped
2 tsp (10 ml) fresh thyme, rosemary, tarragon, basil, or dill
dash of salt and black pepper
1½-3 TBSP (23-45 ml) fresh lemon juice
4 lemon slices
4 sprigs of fresh thyme, rosemary, tarragon, basil, or dill
Miso Tahini Sauce
ingredients
59 ml warm water
1 TBSP miso (should buy refrigerated miso as it has live good bacteria)
74 grams tahini
1 tsp orange zest
1 tsp lemon juice
1 TBSP finely chopped cilantro leaves
1 TBSP tamari
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Instructions
- Rinse the fish fillets and set aside. Preheat the oven to 425°F (218°C).
- For each fillet, fold a 12x15-inch (30.5x38cm) piece of parchment paper in half to form a smaller rectangle.
- Open the parchment on a flat working surface and place a fish fillet to one side of the center fold.
- Top the fillet with 1½ teaspoons of the chopped basil, ½ teaspoon of the chopped thyme or other herb of your choice, a sprinkling of salt and pepper, and 1 to 2 teaspoons of lemon juice.
- Cover with 1 or 2 slices of lemon and a sprig of herb of your choice.
- Fold the parchment over the fish and then, starting at one end and working your way around to the other end, fold the cut edges of the parchment paper twice or three times to form a sealed packet.
- Place the packets on an unoiled baking sheet and bake for 15 to 20 minutes --slightly longer for thick fillets. The packets will become puffed and golden brown.
- When the fish flakes easily with a fork, open the packets and serve!
Miso Tahini Sauce
instructions
- In a medium bowl, whisk together all ingredients. For a thinner sauce, add more water.
Nutritional Info
Storage
Notes
Vegetable medley shown in photo are IBD-AID Phase III.
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