Try this Herb Roasted Halibut recipe or contribute your own.
- Carbohydrate 2.04132749888746 g
- Cholesterol 211.5 mg
- Fat 9.48711498706614 g
- Fiber 0.200125000857404 g
- Protein 6.40543749995101 g
- Saturated Fat 2.17600499821409 g
- Serving Size 1 1 Serving (72g)
- Sodium 675.098299999612 mg
- Sugar 1.84120249803005 g
- Trans Fat 0.956094999649749 g
- Calories 116 calories
Step-by-step
- Place the fish fillet on a piece of parchment paper and sprinkle it with the salt and pepper. Drizzle the lemon juice and olive oil over the top of the fillet. Lay the thyme on top and place the olives next to the fillet.
- Beat the egg together with 1 tablespoon of water for an egg wash. Brush the egg wash around the edge of the parchment paper and fold it in half.
- Carefully fold the edge of the parchment paper under and around the fish to make a package. Place the package on a sheet pan and cook for 12 to 15 minutes, until the fish is cooked through. Serve hot in the parchment paper.
- With a very sharp knife or a vegetable peeler, shave the Parmesan into large shards and arrange them on the arugula.
How does sealing a fish fillet inside a folded sheet of parchment paper actually cook it without boiling away its texture? Enclosing the protein creates a localized sealed chamber where moisture released from the flesh instantly turns into steam. This trapped vapor circulates rapidly inside the paper envelope, transferring heat uniformly around the 4-to-6-ounce fillet. Sealing the edges tightly with a beaten egg wash prevents steam from escaping prematurely, guaranteeing that the internal temperature reaches doneness within 12 to 15 minutes.
Acidity from the fresh lemon juice performs a dual function during this short cooking window. Citric acid gently denatures the outer protein strands of the halibut on contact, firming the delicate exterior surface before heat hits it. Simultaneously, the fat from the olive oil coats the fish to retard moisture loss, while the volatile oils in the fresh thyme release aromatics that bond with the lipids. Because green olives contain high levels of natural sodium and monounsaturated fats, they leach savory brine into the steaming juices as the package heats.
Maximizing ingredient efficiency means utilizing every component purposefully without generating waste. Leftover egg wash not used for sealing can be scrambled separately, and the parchment paper itself eliminates the need for washing oil-slicked baking sheets. Cooks managing dairy or gluten intolerances will find this method naturally compliant, requiring zero modifications since the steam relies entirely on natural moisture and citrus.
Monitoring the firmness of the package contents prevents overcooking lean white fish. Once the parchment balloons and browns lightly at the edges, slice open the paper carefully to let residual heat dissipate immediately.
