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Finished-Baked-Rockfish-Recipe

Alaskan Rockfish Baked in Parchment

Author: Sharon
Tender, sweet rockfish paired with juicy tomatoes makes for a deliciously healthy protein-filled meal.
5 from 2 votes
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner, Lunch
Cuisine American, French
Servings 4 servings
Calories* 198 kcal

Ingredients 
 

  • 4 fillets of Alaskan rockfish
  • 2 cups grape tomatoes
  • 1 red onion
  • 2 cloves garlic, minced
  • 4 tsp high quality olive oil
  • 1 tsp salt
  • 1 tsp freshly ground black pepper

Instructions 

  • Preheat oven to 400 degrees Fahrenheit (200 degrees Celsius).
  • Halve the grape tomatoes.
  • Smash and finely chop the garlic cloves.
  • Slice the onion into thin strips.
  • Salt and pepper the fish fillets.
  • Place one rockfish fillet in the center of a 11"x17" (28cm x 43cm) parchment sheet.
  • Generously cover the fillet with garlic, tomatoes, and onions.
  • Drizzle 1 teaspoon of olive oil over the top of each pile.
  • Fold up the package, forming a small paper parcel, and ensuring that the fish is enclosed. Tuck the folded parchment ends underneath to keep parcel from unrolling.
  • Repeat steps 6 through 9 for the remaining fillets.
  • Bake parcels on a baking dish in oven for 15 minutes at 400 degrees Fahrenheit (200 degrees Celsius).
  • Take care when opening the parcels; hot steam will escape.

Notes

*Nutritional information is calculated using online tools and is provided as a courtesy. The values can vary depending on which ingredients and brands are used.

Nutrition*

Calories: 198kcalCarbohydrates: 6gProtein: 29gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 1gCholesterol: 75mgSodium: 698mgPotassium: 809mgFiber: 2gSugar: 3gVitamin A: 647IUVitamin C: 13mgCalcium: 40mgIron: 1mg
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