Healthy White Fish en Papillote

Serves 4

Ingredients
1 Tbsp unsalted butter
1 lemon, divided into sections, sections peeled
4 white fish fillets, such as cod (4 ounces each)
4 plum tomatoes, seeded and thickly sliced crosswise
1/4 cup fresh flat-leaf parsley leaves
8 fresh tarragon leaves (optional)
2 small shallots, minced
1/2 tsp freshly ground black pepper
1/2 cup dry white wine
2 Tbsp extra-virgin olive oil

Preparation
1.  Preheat oven to 325 degrees.

2.  Cut 4 pieces of aluminum foil (or parchment paper), each about 18 inches square.  Smear butter on each piece and top each with a fish fillet.  Neatly pile the tomatoes, lemon sections, parsley, tarragon, and shallots on top of each fillet and season them with salt and pepper.  Sprinkle each fillet with 1/8 cup of the wine, and 1 1/2 teaspoons of the olive oil.

3.  Fold the foil up over each fillet and crimp the edges together to create a packet.  Put the fish packets on a baking sheet and set the baking sheet over medium heat on a stovetop burner until you hear a sizzling sound (about 45 seconds).  Transfer the baking sheet to the oven and bake the fish until cooked through, about 7 minutes.

4.  Carefully put a foil packet on each of 4 plates and serve.  Remind diners to cut the packets open cautiously, being mindful of the steam that will escape. 


Nutritional Information
Calories 224
Fat 11 g
Saturated Fat 3 g
Trans Fat 0 g
Total Carbohydrates 5 g
Dietary Fiber 1 g
Total Sugars 2 g
Protein 21 g
Cholesterol 49 mg
Sodium 327 mg

Exchanges
Fat 2
Lean Meat 2
Vegetables 0.5

Recipe Courtesy: You Don't Have To Be A Diabetic To Love This Cookbook