Cooking in packets is a healthy and easy way to make moist fish with minimal cleanup. If you don't already have leftover cooked rice for this fish recipe, look for unseasoned cooked brown rice at the supermarket in shelf-stable packets near other grains or in the freezer section (defrost before using). Serve with sliced cucumbers and carrots tossed with a splash of rice vinegar. Source: EatingWell Magazine, November/December 2015

EatingWell Test Kitchen
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Ingredients

Directions

  • Preheat oven to 450 degrees F. Cut 4 large sheets of parchment paper or foil, about 18 inches long (if using foil, coat with cooking spray).

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  • Heat oil in a medium saucepan over medium heat. Add scallions, garlic and ginger and cook until softened and just starting to brown, 30 seconds to 1 minute. Add rice and cook, stirring occasionally, until hot, about 1 minute.

  • To make packets, lay out all 4 sheets of parchment (or foil) on a work surface with the long sides closest to you. Fold each in half (bringing the short sides together), then open. Place 1/2 cup of the rice on one side of each piece, then place equal portions of broccolini on the rice. Sprinkle with 1/4 teaspoon salt. Top with a piece of fish and season with the remaining 1/4 teaspoon salt and pepper. Combine gochujang and mayonnaise in a small bowl; brush the fish with 1 tablespoon each. Close the packets and seal the edges with small, tight folds. Nestle the packets on a large baking sheet.

  • Bake until the fish is just cooked through, about 14 minutes. (Carefully open a packet to check for doneness--be cautious of the steam.) Set each packet on its own plate. Cut an X in the top with scissors and carefully fold open.

Tips

Our favorite cod is U.S. Pacific cod from Alaskan waters; other West Coast cod and some Atlantic cod (sometimes called scrod) can also be sustainable choices. For the most up-to-date information about choosing sustainable seafood, visit seafoodwatch.org.

Gochujang (Korean chile paste) is a fermented spicy condiment made from red chiles, soybeans and salt. Find it in Korean or Asian markets and some well-stocked supermarkets or natural-foods stores. To make a substitute, combine 2 tablespoons each white miso and Asian-style chile sauce, such as sriracha, and 2 teaspoons molasses.

Nutrition Facts

288 calories; 6.4 g total fat; 57 mg cholesterol; 624 mg sodium. 32.7 g carbohydrates; 23.9 g protein; Full Nutrition

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
07/13/2019
This was so easy and delicious! Read More
Rating: 5 stars
01/12/2018
So delicious. Cod sold by my grocery store are thick so I back them for 2 extra minutes. Read More