Fish En Papillote with Turmeric Couscous

HomeClinics & ProgramsELLICSR KitchenFish En Papillote with Turmeric Couscous

Skill Level	Easy

Preparation Time	15 minutes	Total Time	30 minutes
Servings	2	Cost Per Serving	$5.43

2 (4oz)	Fish Filets *(Try Arctic Char, Salmon or Steelhead Trout, adjust cooking time to about 10 minutes per inch of thickness)
1/2 cup	Red Onion, thinly sliced
1	Bell Pepper, thinly sliced
1/2 cup	Fennel, thinly sliced
1/2 tsp	Turmeric
1/2 cup	Whole Wheat Couscous

Citrus Dressing

1	Orange, juice and zest
1	Lime, juice and zest
1/2 cup	Cilantro (or any of your favorite herbs), roughly chopped
1	Olive Oil
1/2 tsp	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 375 F.
Combine turmeric and couscous in a bowl, cover with ½ cup of bowling water. Cover the bowl and set aside for 5 minutes or until liquid is absorbed.
Combine dressing ingredients and set dressing aside. Cut out 2 large rectangle sheets of parchment paper. Fold each sheet in half.
Place half the couscous in the center of one half, top with some of the dressing and your vegetables. Top with the fish and some more of dressing. Fold the parchment paper over and crimp the edges together to create a tight seal.
Place the parchment packages on a baking tray and bake for about 10 to 15 minutes depending on the thickness of your fish (see note in the ingredients list)*. Carefully cut the parchment open to release some of the steam and serve.

PDF of NFT for Fish En Papillote with Turmeric Couscous

Enjoy 2 servings of fish each week to get the benefits from omega-3 fats. Omega-3s are essential fatty acids that are needed for good health and play an important role in memory and learning. They have heart health benefits and also lower inflammation, which is a risk factor for cancer. Because our bodies can't make omega-3 fatty acids, we need to get them from our diets. Foods rich in omega-3's include oily fish such as salmon, herring, anchovies, mackerel, trout and sardines. One serving of fish is 3 ounces or the size of a deck of cards. Nuts and seeds such as flax, chia, hemp and walnuts are also excellent sources of omega-3s, as are their oils.
Is the longer cooking time holding you back from eating whole grains? Give whole wheat couscous a try! In less than 5 minutes you can enjoy this whole grain as a side dish or salad. Including whole grains in your diet has been shown to reduce risk of heart disease, stroke, obesity and type 2 diabetes.
Cooking in or on parchment paper is a great way to not only reduce the amount of dirty dishes you need to clean afterwards, but it's a great way to limit the amount of oil and fats you need to use. Parchment paper acts as a non-stick surface, so lining your baking and frying pans with a small piece of parchment will allow your ingredients to cook without sticking and without the need for extra oil.