Fish Packets with Potatoes, Lemon & Capers
From EatingWell: Summer 2004
In this packet, the golden, crusty potato cake takes on the tangy flavors of lemon and capers. The delicate fish fillets are quite thin so be careful not to overcook.
- 1/4 cup chopped shallots
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons capers, rinsed and chopped
- 1/4 cup lemon juice
- 2 tablespoons dry white wine
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons Dijon mustard
- 1 pound yellow-fleshed potatoes, such as Yukon Gold, peeled and sliced 1/8 inch thick
- 1/4 teaspoon salt, or to taste
- 1 pound Pacific sole or flounder fillets, cut into 4 portions
- Preheat a gas or charcoal grill.
- Combine shallots, parsley and capers in a small bowl. Whisk lemon juice, wine, oil and mustard in a small bowl or glass measuring cup.
- Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Arrange one-fourth of the potatoes, slightly overlapping, to form a 5- to 6-inch circle in the center of the foil. Sprinkle with a dash of salt; set a piece of fish on the potatoes. Top with one-fourth of the shallot mixture and 1 tablespoon of the lemon juice mixture. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.
- Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the potatoes are tender and the fish is opaque in the center, 8 to 10 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) To serve, use a spatula to slide the contents of the packet onto a plate. Top with the remaining lemon juice mixture.
Tips & Notes
- Packet steps
- 1. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray.
- 2. Layer your ingredients on the foil. Center everything: it's easier to wrap the food and makes the packet look neat.
- 3. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping.
- 4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook just until the packet contents are done. After cooking, handle the hot packets with a large spatula or oven mitts. Carefully open both ends of the packet and allow the hot steam to escape. To serve, use a spatula to slide the contents of the packet onto a plate.
Per serving: 268 calories; 8 g fat (1 g sat, 6 g mono); 53 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 23 g protein; 2 g fiber; 424 mg sodium; 344 mg potassium.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 1/2 lean meat, 1 1/2 fat
Nutrition Note: These flavorful low-fat, low-calorie meals are high in protein and vitamin C.
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Total Time
- 1 hour or less
- Main Ingredient
- Preparation/ Technique
- Entertaining, formal
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Summer 2004