Ingredients with Measurements:
- 4 pompano fillets (6-8 oz each)
- 1 fennel bulb, thinly sliced
- 1 pint cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 4 sprigs fresh thyme
- 4 sprigs fresh rosemary
- 4 tbsp olive oil
- Salt and pepper to taste
- 4 sheets parchment paper (12x16 inches)
Special equipment needed:
- Baking sheet
Step-by-step instructions:
1. Preheat the oven to 400°F.
2. Cut four sheets of parchment paper into 12x16 inch rectangles.
3. In a bowl, toss the sliced fennel, cherry tomatoes, and olives with 2 tablespoons of olive oil. Season with salt and pepper to taste.
4. Divide the fennel mixture evenly among the four sheets of parchment paper, placing it in the center of each sheet.
5. Place a pompano fillet on top of the fennel mixture on each sheet.
6. Drizzle the remaining 2 tablespoons of olive oil over the fish fillets and season with salt and pepper.
7. Top each fillet with a sprig of thyme and a sprig of rosemary.
8. Fold the parchment paper over the fish and vegetables, creating a half-moon shape. Starting at one end, fold the edges of the parchment paper over itself, creating a seal. Repeat on the other side, making sure to crimp the edges tightly to prevent any steam from escaping.
9. Place the four parchment packets on a baking sheet and bake for 15-20 minutes, or until the fish is cooked through.
10. Remove the baking sheet from the oven and carefully transfer each parchment packet to a plate.
11. To serve, cut open the parchment paper and serve the fish and vegetables inside.
Time:
Preparation time: 15 minutes
Cooking time: 15-20 minutes
Temperature:
400°F
Serving size:
4 servings
Nutritional information:
Calories per serving: 350
Fat: 20g
Carbohydrates: 10g
Protein: 35g
Sodium: 600mg
Substitutions for ingredients:
- Pompano can be substituted with any white fish fillet, such as cod or halibut.
- Kalamata olives can be substituted with any type of pitted black olive.
- Thyme and rosemary can be substituted with any fresh herbs, such as parsley or basil.
Variations:
- Add sliced lemons to the parchment packets for a citrusy flavor.
- Substitute the fennel with sliced onions or bell peppers.
- Add a splash of white wine to the fennel mixture before baking for extra flavor.
Tips and tricks:
- Make sure to tightly crimp the edges of the parchment paper to prevent any steam from escaping.
- Use a sharp knife or scissors to cut open the parchment packets.
- Serve with a side of crusty bread to soak up the juices.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
To reheat, place the parchment packet in a preheated 350°F oven for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the parchment packets on individual plates, allowing each person to cut open their own packet.
Garnishes:
Garnish with fresh herbs, such as parsley or basil.
Pairings:
Pair with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
Serve with a side of crusty bread or a simple green salad.
Troubleshooting advice:
If the parchment packets burst open during baking, carefully transfer the fish and vegetables to a serving dish and serve immediately.
Food safety advice:
Make sure to properly seal the parchment packets to prevent any steam from escaping. Always use a food thermometer to ensure the fish is cooked to a safe internal temperature of 145°F.
Food history:
En papillote is a French cooking technique where food is cooked inside parchment paper. This method allows the food to cook in its own juices, resulting in a flavorful and moist dish.
Flavor profiles:
The pompano fillets are delicate and flaky, while the fennel, tomatoes, and olives add a savory and slightly sweet flavor. The fresh herbs add a fragrant and earthy note.
Serving suggestions:
Serve the pompano en papillote with a side of crusty bread or a simple green salad for a light and flavorful meal.
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