Fish in a Boat Italian Style

Sail away to Mediterranean bliss with "Fish in a Boat Italian Style," a dish that combines tender white fish fillets with vibrant vegetables and aromatic herbs, all steamed to perfection in parchment paper. This healthy and fuss-free recipe features fresh zucchini, cherry tomatoes, and yellow bell peppers, layered with garlic, basil, a drizzle of olive oil, and a splash of dry white wine for a delightfully light yet flavorful meal. Lemon slices add a zesty touch, while the parchment packet seals in all the moisture and aroma, making every bite succulent and perfectly seasoned. Ready in just 35 minutes, this stunning Italian-inspired dinner is perfect for busy weeknights or elegant entertaining. Serve it straight from the parchment for a rustic charm, paired with crusty bread, creamy risotto, or roasted potatoes for a complete Mediterranean feast.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod, halibut, or sea bass)
• 1 cup cherry tomatoes
• 1 medium zucchini
• 1 medium yellow bell pepper
• 3 cloves garlic cloves
• 3 tablespoons extra-virgin olive oil
• 0.25 cup dry white wine
• 0.25 cup fresh basil leaves
• 1 medium lemon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 sheets (approx. 15x15 inches each) parchment paper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lay out the 4 parchment paper sheets on a clean work surface.

Step 3

Rinse and pat dry the fish fillets. Season both sides of each fillet with salt and black pepper, then place one fillet in the center of each sheet of parchment paper.

Step 4

Halve the cherry tomatoes and thinly slice the zucchini and yellow bell pepper. Mince the garlic.

Step 5

Divide the cherry tomatoes, zucchini slices, bell pepper slices, and garlic evenly over the fish fillets.

Step 6

Drizzle 1/2 tablespoon of olive oil and 1 tablespoon of dry white wine over each fillet and vegetable mixture.

Step 7

Tear the basil leaves into smaller pieces and sprinkle them evenly over each packet.

Step 8

Slice the lemon into thin rounds, and place one or two slices on top of each fish fillet.

Step 9

Fold the parchment paper over the fish and vegetables, then crimp the edges tightly to form a sealed packet. Ensure the packets are well-sealed to retain steam during cooking.

Step 10

Place the packets on a baking sheet and bake in the preheated oven for 18-20 minutes, depending on the thickness of your fillets. The fish should be opaque and flake easily with a fork when done.

Step 11

Carefully open the packets (be cautious of hot steam) and serve directly in the parchment for a rustic presentation or transfer to plates.

Step 12

Enjoy your flavorful 'Fish in a Boat Italian Style' with a side of crusty bread, risotto, or roasted potatoes.

Nutrition Facts

Serving size	1112.8 grams (1112.8g)

Amount per serving	% Daily Value*
Calories	945

Total Fat 46.00g	59%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 0.20g
Cholesterol 200mg	67%
Sodium 4484mg	195%
Total Carbohydrate 43.00g	16%
Dietary Fiber 7.40g	26%
Total Sugars 19.50g
Protein 86.70g	173%

Vitamin D 800IU	4000%
Calcium 184mg	14%
Iron 4mg	22%
Potassium 2560mg	54%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.4%

Protein: 37.2%

Carbs: 18.4%