Recipe: White Fish En Papillote with Homemade Tapenade

WHITE FISH EN PAPILLOTE WITH HOMEMADE TAPENADE

"While recipes with unfamiliar French names may impress guests, they can intimidate an inexperienced cook. "En papillote," the French cooking method highlighted in this week's recipe, may sound exotic, but this easy technique is well worth mastering.

En papillote refers to food baked inside a parchment paper wrapping. As the food cooks, the parchment paper puffs and browns, steaming the food inside. Traditionally, French chefs serve each packet individually, allowing each guest to unwrap his own meal.

This method is ideal for cooking fish as it retains moisture and infuses the meat with the rich flavors from a few simple ingredients. In this recipe, a delicious sauce emerges from the lemon juice, olive tapenade and wine that fill each parchment packet. If looking for a non-alcoholic substitute for the wine, use chicken broth or white grape juice.

Whitefish is best to use because of its delicate flavor. Most varieties are similar enough in taste and texture that cod is an easy substitute for flounder or halibut for rockfish. It typically is low in calories and fat, while rich in high-quality protein.

The olive spread, or tapenade, featured here also has French roots. The traditional condiment mixture of black olives, capers, anchovies and olive oil hails from the Provence region. Commercial tapenade. available in many grocery stores, makes a wonderful dip for raw vegetables or whole-wheat crackers.

Although relatively high in fat, olives provide heart-healthy monounsaturated fat that promotes cardiovascular health. This dish goes well with brown rice and a green vegetable or salad."

WHITE FISH EN PAPILLOTE

Parchment cooking paper
Non-stick cooking spray
4 (3 oz. each) white fish fillets (cod, flounder, halibut or rockfish)
4 tbsp. commercial or homemade tapenade (see Note)
Juice of 2 medium lemons (4 tbsp.)
1/4 cup white wine (not too sweet), or equal amount of chicken broth or white grape juice

Preheat oven to 350 degrees F. Coat one side of each of four 8-by-10-inch pieces of parchment paper with nonstick cooking spray.

In the middle of each piece of parchment paper, place fish fillet. Spread each fillet with 1 tablespoon tapenade, sprinkle with 1 tablespoon lemon juice, then 1 tablespoon white wine, chicken broth or grape juice.

Form packet around each fillet by folding over sides of parchment paper, forming tight seal.

Place packets on baking sheet. Bake in preheated oven 10 to 15 minutes for thinner fish, a little longer for thicker fillets. The fillet is done when it turns opaque.

HOMEMADE TAPENADE
Makes about 2 3/4 cups

2 cups black olives, (preferably oil-cured and pitted)
3 anchovies, rinsed and patted dry (optional)
3 tablespoons capers, drained
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, coarsely chopped
2 teaspoons thyme leaves
ground black pepper (to taste)

In food processor, pulse ingredients for the Tapenade until mixture is chopped coarsely, with uniform consistency.

Makes 4 servings

Per serving: 130 calories, 3 g fat, 3 g carbohydrate, 19 g protein and 65 mg sodium each with homemade tapenade.

Source: the American Institute for Cancer Research