Fish & Veggies Baked in Parchment Paper

The South Arm Multicultural Community Kitchen made a main dish of fish and veggies.


This Fish and Veggies Baked in Parchment Paper is a healthy and nutritious meal in a pouch.


  • 2 thick fish fillets
  • 1 small zucchini, or half of a medium zucchini, cut into thin matchsticks
  • 1 small carrot, cut into thin matchsticks
  • half of an onion, cut into thin slices
  • 1/2 red bell pepper, cut into thin matchsticks
  • 1 to 2 garlic cloves, minced
  • 4 tablespoons olive oil, divided
  • 1 lemon, zest and juice
  • salt and pepper to taste
  • 1 tablespoon chopped fresh parsley, plus more for garnishing


Source: South Arm Community Kitchen

The above recipe serves two


img_0577Preheat oven to 400F.

Prepare all the vegetables by cutting them into thin matchsticks.

Mix all the vegetables together in a large bowl and season with salt and pepper. Add the lemon zest, the juice of half the lemon, 3 tablespoons of olive oil and half of the parsley.

img_0593If you are using frozen fish, make sure the fish fillet is properly thawed. Dry the fish fillet with paper towel to remove the excess water.
img_0591Place 1/2 of the vegetables in each parchment paper.
img_0594Top with a fish fillet. Sprinkle with half of the lemon juice.
img_0595Season the fish fillet with salt and pepper and sprinkle with parsley.
img_0596Seal the parchment paper by folding it into a pouch resembling an empanada.
img_0601Place the packets on a large rimmed baking sheet and bake for 15 to 18 minutes in the preheated oven, 10 minutes if the fillet is of smaller size.

To serve, cut open the packets and take out the fish and vegetables with a spatula, or have each person open the packet themselves at the table.

img_0604We served the fish and vegetables with couscous.

To make the couscous, bring 1 cup of water or chicken broth to a boil. Add to 2/3 cup of couscous. Add a handful of raisins, chopped green onions/parsley and stir to mix. Cover and let sit for 10 minutes.

img_0607Drizzle with some olive oil and fluff before serving.

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