PARCHMENT-WRAPPED PACIFIC HALIBUT WITH ASPARAGUS, TOMATOES, AND MUSTARD-DILL SAUCE

PARCHMENT-WRAPPED PACIFIC HALIBUT WITH ASPARAGUS, TOMATOES, AND MUSTARD-DILL SAUCE image

Categories Fish

Yield 4 People

Number Of Ingredients 9

4 13x13-inch pieces parchment paper
8 paper clips
4 5-ounce halibut filets, each 1-inch thick
16 plump asparagus spears (not too thin, or they'll overcook)
32 cherry tomatoes, stemmed
½ teaspoon dried dill weed
3 tablespoons Dijon mustard
2 tablespoons reduced-sodium chicken broth
2 teaspoons olive oil

Steps:

1. Preheat oven to 450°. Place one halibut fillet in the center of each parchment square. Break off and discard woody ends of asparagus, then cut spears in half crosswise. Arrange asparagus around fillets (two pieces per side). Top asparagus with tomatoes. Season with salt and pepper to taste. 2. In a small bowl, whisk together dill, mustard, broth, and olive oil. Pour sauce over fillets. 3. Bring two ends of parchment together over top of each fillet. Fold down 1 inch to seal, then fold over again, flat against fish. Fold up sides and secure each end to middle seam with a paper clip. Arrange parcels on a baking sheet. Bake on middle oven rack for 13 minutes. Open parcels with gloved hands. Test fish by inserting a sharp knife into thickest part; it should enter without resistance, and centers should be opaque. If not fully cooked, rewrap and cook 2-3 minutes more. Place parcels on serving plates, slit paper, and serve. PER SERVING: 226 cal, 23% fat cal, 6g fat, 1g sat fat, 45mg chol, 33g protein, 11g carb, 3g fiber, 234mg sodium