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Sea Bass in Papillote

This elegant sea bass in papillote is a wonderful way to enjoy fresh fish, lock in moisture, and create a sophisticated meal with minimal effort. Cooking the fillets inside a foil parcel—or 'en papillote'—allows the sea bass to steam in its own juices alongside fragrant thyme, garlic, and zesty lemon. The addition of burst cherry tomatoes and salty capers creates a light, Mediterranean-style sauce that perfectly complements the delicate flavour of the fish.

As a diabetes-friendly main course, this dish is naturally low in carbohydrates and rich in heart-healthy fats from the extra-virgin olive oil. It is an ideal choice for a nutritious midweek dinner or a lighter weekend lunch. Serve it alongside some steamed seasonal greens or a crisp green salad to keep the meal balanced and vibrant. The gentle cooking method ensures the fish remains succulent every time.

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Ingredients for Sea Bass in Papillote

  • 45ml olio extravergine di oliva

  • 4 (170g) fillets black sea bass or striped bass (1/2 to 1 1/4 inches thick) with skin

  • 3/4 cucchiaini di sale

  • 1/4 cucchiaini di pepe nero

  • 8 thin lemon slices (less than 3/4 inch thick

  • from 1 large lemon)

  • 8 sprigs fresh thyme

  • 2 garlic cloves, very thinly sliced

  • 12 cherry or grape tomatoes, halved

  • 1 1/2 tablespoons drained bottled capers

Put oven rack in middle position and preheat oven to 204°C. Line a large baking sheet with foil, then drizzle with 1 tablespoon oil.

Pat fish dry and sprinkle both sides with salt and pepper. Arrange fillets, skin sides down, in 1 layer in centre of foil on baking sheet and slide 2 lemon slices under each fillet. Arrange 2 thyme sprigs on top of each fillet.

Heat remaining 2 tablespoons oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking, then sauté garlic, stirring occasionally, until pale golden, about 30 seconds. Add tomatoes and a pinch of salt and sauté, stirring occasionally, until tomatoes are softened, about 1 minute. Stir in capers.

Spoon hot tomato mixture over fish, then cover with another sheet of foil, tenting it slightly over fish, and crimp edges together tightly to seal.

Bake until fish is just cooked through, 12 to 15 minutes (depending on thickness of fish); check by removing from oven and carefully lifting up a corner of top sheet of foil, pulling up sides of bottom sheet to keep liquid from running out. If fish is not cooked through, reseal foil and continue to bake, checking every 3 minutes.

Transfer fillets with lemon slices to plates using a spatula (be careful not to tear foil underneath) and spoon tomatoes and juices over top. Serve immediately, discarding thyme before eating.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

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Redattori di ricette del Regno Unito

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Redattori di ricette del Regno Unito

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