Sea Bass in Parchment Recipe

A black plate with sea bass in parchment on Israeli couscous with spinach.

Tamara Andersen

This fish in parchment (aka fish en papillote) features sea asparagus pesto and Mediterranean style couscous...

5 from 1 vote

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Prep Time 15

Cook Time 15

Total Time 30

Course Main Dishes

Cuisine American, Global, Mediterranean

Servings servings

Calories 381 kcal

Equipment

Ingredients

2 fish portions - about 12 ounces
2 tablespoons sea asparagus pesto - or other pesto (see Post ingredients)
½ cup Israeli couscous
½ cup broth - seafood, chicken, or vegetable
10 kalamata olives - halved lengthwise
2 tablespoons sun-dried tomatoes - rough chopped
2 cups baby spinach leaves
season to taste - see NOTES below
1 lemon - halved or sliced
fresh herbs - to garnish

Instructions

Rub the fish portions with the sea asparagus pesto. Halve the olives, and chop the sun-dried tomatoes. Preheat oven to 400°.
Combine the couscous with olives, sun-dried tomatoes, and broth. Simmer covered for 5 minutes. Remove from heat.
Place half the couscous mixture on a large square of parchment paper or in a parchment bag. Cover the couscous with a generous cup or two of spinach, and a fish portion.
Fold the parchment paper around the edges tightly in folds to create a half moon shape. Make sure you press as you crimp and fold to seal the packets well, otherwise the steam will escape. If using parchment bags, tuck open ends underneath. Arrange the packets in a casserole dish.
Bake at 400° 10 to 15 minutes (depending on thickness).
Using kitchen shears, cut through packets to open. Serve in or out of parchment paper garnished with lemon (either caramelized or slices) and toasted pine nuts.

Notes

Important note - The olives, sun-dried tomatoes, and pesto are fairly salty. I would strongly recommend you taste the couscous before adding additional salt. Of course fresh ground pepper is always a good addition! I like to salt the spinach leaves before placing the fish on top.

Nutrition

Calories: 381kcal | Carbohydrates: 34g | Protein: 38g | Fat: 9g

NOTE: Macronutrients are an approximation only using unbranded ingredients and MyFitnessPal.com. Please do your own research with the products you’re using if you have a serious health issue or are following a specific diet.

Did you make this recipe? Please leave a comment and/or star rating! Email us with any questions: tamara@beyondmeresustenance.com