Have you ever eaten a dish at a restaurant that you've "oohed and aahed" over? Well, fellow foodies, you can be assured that this Chilean Sea Bass in Parchment is the one!
I've been cooking fish in parchment for decades since I first ordered it at this little Danish restaurant in Miami. It's very simple to prepare, just stuff everything in and bake! And, here's the best part: zero oil or butter equals very few calories!
When I made this the other night for my husband he said it was the best Chilean sea bass he's ever had. Just sayin'!
Parchment pouches make for a beautiful presentation served table side, but can be substituted with aluminum foil.Print
This Chilean Sea Bass in Parchment is so easy to prepare, just stuff everything in and bake. And, here's the best part: zero oil or butter equals very few calories!
- Parchment paper
- 4 (6 to 7 oz.) portions Chilean sea bass
- Salt & freshly ground pepper
- ¼ cup reduced sodium soy sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons honey
- 3 Thai chili peppers, seeded and chopped
- 4 heads baby bok choy, ends trimmed
- 4 cloves fresh garlic, chopped
- 1 shallot, chopped
- Small red bell pepper, seeded and chopped
- Small yellow bell pepper, seeded and chopped
- ¾ cup shiitake mushrooms, stemmed and sliced
- 3 green onions, sliced
- Preheat oven to 375 degrees. Tear off 4 large sheets of parchment paper, about 12-14 inches long. Season the sea bass lightly with salt and pepper and set aside. Combine the soy sauce, rice vinegar, honey and chili peppers and set aside.
- Using two large baking sheets, place one piece of parchment at a time on a baking sheet and start layering the vegetables at a ¼ end of the paper, in this order: bok choy, garlic, shallots, red and yellow peppers, shiitake mushrooms, and green onions. Place a piece of fish on top of vegetables and top with 2-3 tablespoons of the sauce to cover. Fold the large end of the parchment over the fish stack and roll the sides to seal the ends, making a pouch. Repeat this process with the other three sheets and place two pouches on a baking sheet. Lightly spray tops of pouches with cooking spray.
- Bake in oven for 10-15 minutes. Carefully cut open pouches and serve immediately.
You can substitute the parchment paper with aluminum foil.
- Serving Size:
- Calories: 327
- Sugar: 23.2 g
- Sodium: 1135.2 mg
- Fat: 4.8 g
- Carbohydrates: 39 g
- Protein: 39.8 g
- Cholesterol: 52.9 mg
Keywords: Sea Bass, Asian Fish, Parchment Fish