Fish Fillet Wrapped in Parchment
Fish fillet wrapped in parchment: Each packet gives you more than the daily iodine requirement with fish fillet wrapped in parchment—great for eyes and skin.
Ingredients
- 100 g instant couscous
- 100 ml classic vegetable broth
- 300 g carrots (3 carrots)
- 400 g mango (1 mango)
- Salt
- Pepper
- 1 tsp Olive oil
- 300 g fish fillet (2 fillets; e.g., pollock, redfish)
Instructions
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1.
Pour boiling vegetable broth over couscous in a bowl and let it swell.
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2.
Peel, wash, and julienne the carrots with a paring knife. Peel the mango and cut everything into long, thin strips. Add to the couscous. Season with salt, pepper, and oil.
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3.
Lay two large sheets of parchment paper flat. Spread the couscous mixture evenly over them, but not too thickly.
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4.
Rinse the fish fillets, pat dry, season with salt and pepper, and place on top of the couscous mixture.
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5.
Tie each parchment sheet with kitchen twine to form a packet and place on a baking tray.
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6.
Bake in a preheated oven at 180 °C (convection: 160 °C, gas: level 2‑3) for about 15 minutes. The fish is done when the paper puffs up.
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7.
Transfer the packets to plates and open them with scissors only at the table.
