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Parchment Baked Halibut Recipe

Looking for an easy Parchment Baked Halibut recipe? Learn how to make Parchment Baked Halibut using healthy ingredients.


Submitted by peglbowman

Makes 4 servings



Or any small, flat white fish fillets

Recipe Ingredients for Parchment Baked Halibut

24 ounces halibut fillets (4 - 6 oz each)
4 tbsp pesto sauce, commercial
1 cup carrots, shredded (2 medium)
1 cup zucchini, shredded (1 small)
1 cup cabbage, nappa - shredded
4 cloves garlic, minced
1 tsp sea salt, divided
1 tsp black pepper, freshly ground - divided
4 tsp olive oil, extra virgin
4 tsp low-sodium chicken broth

Recipe Directions for Parchment Baked Halibut

  1. preheat oven to 400 degrees. Unfold parchment paper (4 12X18 sheets) and coat by lightly spraying with cooking spray. Leave one two-inch edge un-greased.

  2. Place a fillet on one side so it touches the fold but not the un-greased edge. Spread 1 tablespoon pesto over fillet and top with 1/4 cup each, carrot, cabbage, and zucchini. Sprinkle with 1/4 the salt and pepper and one minced clove of garlic. Drizzle fillet with 1 tsp oil and 1 tsp chicken broth. Fold paper and seal edges with narrow folds. Repeat with the remaining parchment paper, fish and vegetables. Place packets on baking sheets and bake for 15 minutes until puffy and lightly browned. To serve, open packets and transfer the fillets with their vegetable topping to plates. Pour juices over top. Or serve right in packets; carefully transfer to plates and pierce each to allow steam to escape.

Categories

Main Dish

Nutrition Facts
Serving Size 273.1g
Amount Per Serving
Calories
379
Calories from Fat
150
% Daily Value*
Total Fat
16.7g
26%
Saturated Fat
2.6g
13%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
748mg
31%
Potassium
1190mg
34%
Total Carbohydrates
7.5g
3%
Dietary Fiber
2.2g
9%
Sugars
3.4g
Protein
48.3g
Vitamin A 107% Vitamin C 25%
Calcium 17% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in sugar
  • High in magnesium
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin A
  • High in vitamin B6
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