4 servings / 45 min
Prep 10 min / Cook 35 min
- 1 tbsp (15 mL) canola oil
- 1 small yellow onion, finely diced
- 2 sprigs fresh thyme
- 2 cloves garlic, minced
- 1/2 cup (125 mL) dry white wine
- 1 jar (16 oz/455 mL) diced, fire-roasted tomatoes with juice
- 1 jar (8 oz/227 mL) artichokes, coarsely chopped
- parchment paper
- 4 halibut fillets, 4 oz/125 g each
- 1/2 tsp (2 mL) fresh ground black pepper
- 1 lemon, cut into quarters
- 2 tbsp (25 mL) chopped parsley
- 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 450 ºF (230 ºC). Cut four large rectangles of parchment paper (13 x 18 inches/33 x 46 cm each).
- Divide tomato-artichoke ragout among parchment paper pieces. Season each halibut fillet on both sides with pepper and place on top of ragout.
- Put a few drops of canola oil on top half of each parchment piece and rub it around so fish doesn’t stick to it. Fold parchment over fish like book. Start sealing at edge of fold. Working in 2 inch (5 cm) sections, fold about 1/4 inch (0.5 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't open. Repeat to make three more packets.
- 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 juice from 1/4 lemon. Serve immediately.
Nutritional info per serving (1 fillet)
- Calories 250
- Protein 27 g
- Total fat 7 g
Saturated fat 0.5 g
Cholesterol 35 mg
- Carbohydrates 16 g
Fibre 3 g
Sugars 6 g
Added sugars 0 g
- Sodium 220 mg
- Potassium 872 mg