Here’s a new twist on cooking fish

#Middlebury

If you’ve been timid about preparing fish, try the steaming method. Cooking “en papillote” – meaning “in paper” in French – is a method in which you seal the food in a pouch and bake it. The food essentially steams in the oven in its own juices.

Eating fish is an excellent way to add a low-fat, good-quality protein, omega-3 fatty acids, minerals and vitamins to your diet. Two servings of fish per week will greatly benefit your health. The high amounts of protein in fish also aid in the regulation of blood sugar for those with diabetes.

This Jamaican-Style Steamed Fish recipe is a beautiful dinner party dish because it’s easy to prepare in advance and cooks quickly. Present each diner with their own aromatic packet of steamed fish and beautifully cooked vegetables in a delicious sauce. Jamaican-Style Steamed Fish done “en papillot” is a new twist on cooking fish.

Jamaican-Style Steamed Fish

(Depositphotos.com photo)

You also can prepare this recipe using sheets of aluminum foil or in small, lunch-sized paper bags. Twist or fold the ends to seal the foil or the paper bag closed.

4 (8-ounce) fillets; use red snapper, tilapia, salmon, catfish, orange roughy, perch, whiting or whitefish
1 tablespoon olive oil
1 small yellow onion, peeled and sliced into rings
1-1/2 teaspoons salt, divided
1-1/2 teaspoons ground black pepper, divided
1 teaspoon ground allspice, divided
1/2 teaspoon cayenne pepper
4 cloves garlic, peeled and coarsely chopped
1/4 teaspoon fresh, peeled, minced ginger
12 cherry tomatoes, sliced
12 white button mushrooms, sliced
2 cups broccoli florets
1 small red bell pepper, stemmed, seeded and diced
Leaves from 4 sprigs fresh thyme
Grated zest and juice of 1 lemon
1/2 cup water
1 tablespoon soy sauce
4 (12 by 14-inch) sheets parchment paper

1. Heat oil in a medium skillet over medium heat. Add onions to the pan and season with a teaspoon each of salt and pepper, 1/2 teaspoon allspice and the cayenne pepper. Add garlic and ginger and continue cooking until the onions are slightly wilted. Set pan aside.
2. Preheat oven to 350 F. Fold the four pieces of parchment paper in half. Cut each folded sheet into half of a heart shape, staying close to the outside edges of the paper when cutting out the shape. Place opened, heart-shaped pieces of parchment on a rimmed baking sheet. Place each fish filet to one side of the fold line of the heart-shaped parchment, at least 2-inches from the paper’s edge. Place equal amounts of the onion mixture with any remaining liquid on top of the fish fillets. Place equal amounts of the cherry tomatoes, mushrooms and broccoli florets on the fish. Sprinkle vegetables with an equal amount of bell pepper, thyme and lemon zest.
3. Fold the top half of the parchment paper over the fish and vegetables to enclose. Starting at the top of the heart-shape, fold about 1/2 inch of the edge toward the center. Seal the paper closed by rolling, pinching and flattening the edges of the paper to form a “hem.” When the hem reaches the bottom tip of the heart, leave a small opening so you can add the steaming liquid.
4. Mix together lemon juice, water and soy sauce. Pour equal amounts of the liquid into each packet. Twist the bottom inch or two of the parchment to seal it, then fold it underneath to complete the seal.
5. Bake 11 to 12 minutes, or until the packets have puffed up. Remove the pan of fish from the oven and let the fish rest for 2 minutes before opening the packets. The fish should be opaque and flake easily in the center. If the fish is not fully cooked, bake an additional 2 to 3 minutes. Serve immediately. Serves 4.

Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.” Her website is www.divapro.com. To see how-to videos, recipes and much, much more, Like Angela Shelf Medearis, The Kitchen Diva! on Facebook. Recipes may not be reprinted without permission from Angela Shelf Medearis.

© 2019 King Features Synd., Inc., and Angela Shelf Medearis