Halibut En Papilote With Roasted Tomato Artichoke Ragout
Ingredients
- 1 tablespoon canola oil
- 1 small yellow onion, finely diced
- 2 sprigs fresh thyme
- 2 cloves garlic, minced
- 1/2 cup dry white wine
- 1 tin crushed tomatoes
- 1 tin (227ml) artichokes, coarsely chopped
- 4 halibut fillets (125 g each)
- 1/2 teaspoon fresh ground black pepper
- garnish
- 1 lemon, cut into quarters
- 2 tablespoons chopped parsley
Preparation
- in large skillet, heat canola oil to medium heat. sauté onions with fresh thyme until soft and translucent, about 3 minutes. add garlic; cook 1 more minute.
- pour in white wine, bring to a boil and cook until almost evaporated. add tomatoes and simmer for 20 minutes. stir in artichokes. remove skillet from heat, remove thyme sprigs and let cool.
- preheat oven to 200°c. cut four large rectangles of parchment paper (30x40cm each)
- divide tomato-artichoke ragout among parchment paper pieces. season each halibut fillet on both sides with pepper and place on top of ragout.
- t stick to it. fold parchment over fish like book. start sealing at edge of fold. working in 5 cm sections, fold about 1/2 cm of open edges over and crease tightly. fold again. continue working around open edges of parchment, overlapping folded sections slightly. finish with double fold at end of packet. make sure folds are creased tightly so they don
- place packets on large baking sheet.
- bake in preheated oven for 10 to 12 minutes or until fish is opaque.
- tear an "x" in top of packet and sprinkle with chopped parsley and lemon juice from 1/4 lemon. serve immediately.
Nutrition Profile
GI: 15 (Low)
268
Calories
12g
Carbs
37g
Protein
7g
Fat
* Estimated per serving. Values may vary based on exact brands used.
Recommended Kitchen Tools & Ingredients
Shop Diabetic-Friendly Supplies
To help with portion control and healthy cooking, here are recommended tools approved by our community.
⚖️
Digital Food Scale
Crucial for precise portion size and carbohydrate control.
💨
Air Fryer XL
Cook delicious meals with 85% less oil and healthy fats.
🍯
Monk Fruit Sweetener
Perfect sugar substitute with zero calorie and zero glycemic index impact.
* As an Amazon Associate, we earn from qualifying purchases.