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How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation.

Source: EatingWell Magazine, January/February 2020




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450 degrees F. Cut 4 large sheets of parchment paper, each about 16 by 12 inches (or use pre-cut parchment sheets).

  • Combine mayonnaise, parsley, mustard, honey and turmeric in a small bowl.

  • To make packets, lay the parchment sheets 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 potatoes on one side of each piece of parchment and sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Top each with 1 cup of kale and a piece of tuna. Sprinkle the tuna with the remaining 1/4 teaspoon each salt and pepper. Brush with the mayonnaise mixture. Close the packets and seal the edges with small, tight folds. Place the packets on a large baking sheet.

  • Bake until the fish is just cooked through, 10 to 15 minutes. (Carefully open one packet to check for doneness--be cautious of the steam.) Set each packet on its own plate. Let stand for 3 minutes. Cut an X in the top of each packet with scissors and carefully fold open to serve.


Equipment: Parchment paper or pre-cut parchment sheets

Nutrition Facts

4oz. fish and 1 cup vegetables
312 calories; protein 36.4g; carbohydrates 14g; dietary fiber 1.7g; sugars 2.4g; fat 11.3g; saturated fat 1.9g; cholesterol 61.1mg; vitamin a iu 1773.6IU; vitamin c 24.4mg; folate 32.4mcg; calcium 38mg; iron 1.8mg; magnesium 69.4mg; potassium 901mg; sodium 511.6mg; thiamin 0.2mg; added sugar 1g.