We all know we should be eating more cold water, wild-caught, fatty fish. Salmon, Mackerel, Sardines, Anchovy, Herring, Tuna and Black Cod are a few popular examples. These fish, among others, are good sources of Omega-3, an essential fatty acid and a nutrient that far too many people are lacking in their diets. As a nation, Americans eat an enormous excess of Omega-6 (currently about 9% of the average American’s energy comes form rancid oils like soybean oil – yuck!). This is the result of high intake of industrial, rancid (yes, it is rancid as soon as it is processed), seed oils. Guess what? Your vegetable oil is BAD for you!! I won’t go into the science in this blog post, but for an excellent explanation, see Chris Kresser’s article here.
I think one of the reasons more people don’t prepare fish at home is that they just don’t know how. Or they have tried and failed. Have you ever ended up with over or under cooked fish? I have and it sucks. That’s why I love cooking fish in parchment. The fish and veggies steam together in the packets and everything comes out tender, juicy, and perfect! This is my second fish in parchment recipe. My other favorite is: Spicy Salmon with Lime in Parchment. Give it a try and enjoy!
Salmon with Artichokes and Tomatoes in Parchment
- 1 to 1.5 pounds wild-caught Salmon fillet, cut crosswise into four pieces
- 1 14 ounce can of artichoke hearts in water, drained well and quartered
- 12 cherry or grape tomatoes, halved
- 1 medium shallot, thinly sliced
- 1 lemon, cut into 8 slices
- 4 teaspoons capers, drained
- 4 teaspoons melted ghee, butter, tallow, lard, or bacon fat
- Sea salt and freshly ground black pepper
- 8 large basil leaves, sliced thinly (chiffonade)
- 4 pieces of parchment paper measuring 12″x12″
What to do:
Preheat the oven to 400 degrees. Lay out the parchment sheets and form a little assembly line. Lay one piece of fish in the middle of each sheet of parchment. Then sprinkle with sea salt and freshly ground black pepper. Lay 2 slices of lemon on top of each piece of fish. Scatter the artichokes, tomatoes, and shallots evenly over each of the 4 pieces of fish. Sprinkle one teaspoon of capers and one teaspoon of melted fat over each of the fish and veggies. Fold the parchment over to seal the seams and place on a baking sheet. Place in the oven for 20 minutes. Remove once they are done baking and let them rest for about 5 minutes. Be careful when opening the packets as a lot of steam will escape! When serving, don’t toss the delicious juices that have formed under and around the fish – pour it over the finished product. We served this dish with white rice. If you don’t do rice, I think roasted spaghetti squash would also be fantastic.
Yield 4 servings.