This is a meal called "Tilapia en Papillote", which sounds much more appetizing than its literal translation- "Tilapia in Paper." I recently helped lead a healthy cooking class at Whole Foods with some chefs from my hospital, and this is what they made! (And by helped "lead" I mean, they cooked, I watched, and threw out a random nutrition fact every 10 minutes.) This dish can be made with any vegetables or fish of your choice. Let me walk you through the steps.
Step One:
For this demo, I used asparagus and shredded carrots as my vegetables. Cook your veggies in boiling water for a couple minutes until crisp-tender, then drain and let cool. Preheat oven to 375F.
Step Two:
Grab a baking sheet and cover with a sheet of parchment paper. Brush some olive oil on top of the paper. Arrange veggies into a little pile on one half of the paper. It should look something like this:
Step Three:
Set your fish filet on top of the veggies. Season to your liking. For this I used salt and lemon pepper.
Step Four:
Fold the other half of the parchment paper over the mound of fish and veggies. Start folding and crinkling the sides together to seal. It should start to form a "bubble" over the food, which will act as a steamer to cook the fish. Add a small amount (2 Tbsp-ish) chicken stock inside the paper before you crinkle it completely shut. Continue crinkling and seal. It will look like this before entering the oven.
Step Five:
Transfer baking sheet to oven and bake for 10-15 minutes until the fish is cooked thoroughly. Open the bubble packet and transfer to plate.
Enjoy! (Shown with brown rice, and fish so tender it fell apart when picking it up out of the parchment packet!)
