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Mediterranean White Fish en Papillote with Asparagus and Farro Bookmark and Share

Serves 4

En papillote is a classic French method of packaging food in parchment paper and baking it in the oven. It is essentially a steaming technique well suited for cooking fish. White fish meat (cod, flounder, tilapia, haddock, pollock, sole and monkfish) are lean and flaky and its flavor is highlighted by the compound herb butter used in this recipe.

1. Preheat the oven to 350°F.

2. Fold the parchments in half and cut a large half-heart from the fold so that the cut-out is heart-shaped when opened.

3. Place farro, 1 cup water, and salt in a saucepan and bring to a boil over high heat. Stir, turn heat down to low, and cover. Cook 20 minutes. When finished cooking, stir, set aside off the heat, and keep covered for 5 minutes.

4. In a small bowl, combine butter, lemon zest, a pinch of salt, and all but a pinch of the dill. Stir to blend.

5. Place the farro on half the cut-out parchment paper. Top the farro with the asparagus. Season the cod and place on top of the asparagus. Spoon the lemon-herb butter on top of the cod.

6. Fold the parchment over to cover the food, and, starting at the top of the heart, create multiple pleats, working your way around to the bottom of the heart. Fold the bottom of the heart under the papillote to seal it.

7. Place the packages on a sheet pan and bake for 12-15 minutes, until done. Squeeze lemon juice over the fish and garnish with the remaining dill. Serve warm.

Substitutions: brown rice for farro

Diabetic Exchanges: 2.5

Health Eating Menu