Citrus Cod En Papillote

1
550

 

 

We’ve got some French Fresh Fish Origami going on today.

I am a huge fan of cooking in parchment because it’s tasty and fun. Getting kids involved in this is easy because it’s like Culinary Arts and Crafts. I used cod for this recipe, but you can use any fish. White fish is nice because it’s typically lighter, just make sure to remove the bones from whatever you choose to use.

Same for the veggies. I chose my cornucopia simply because it was within arms reach, so mix it up as you see fit. Practice your parchment pouch once or twice before you get to cooking, stay away from staples and be careful of steam when opening the package. Other than that, it’s pretty easy, especially for a Ninja!

I’m currently in New York City with Jessie, “The Jo!” and “The Bro!”. We are teaching a Culinary Ninja seminar tomorrow at CrossFit Morristown over in New Jersey, then we’ll resort to Manhattan for a Yankees game and a few days of R&R.

I hope that you are having a great summer and that you make the most of these last few weeks. We are going to do our best to do just that, while keeping cool and…

“Keeping It Paleo!”

Enjoy your weekend!

Your Pal,

Paleo Nick

(With my gang in New York…)

Citrus Cod En Papillote

Ingredients:

  • 2-4 ounce wild caught cod fillets
  • 2 tablespoons Cheechako Tako Seasoning (or kosher salt and pepper)
  • 1/2 red onion, julienned
  • 1 cup broccoli, cut into florets, then cut in half
  • 1 summer squash (yellow), Asian Bias Cut with flesh cut out
  • 1 red bell pepper, with flesh cut out, ABC
  • 2 thin slices of orange, saving the rest of the orange for juice
  • Olive oil
  • Parchment paper

Preparation Instructions:

  1. Preheat oven to 350 F.
  2. Fold two 14×12″ pieces of parchment paper in half. Using kitchen shears, cut the parchment paper into a heart shape. Set aside.
  3. Heat a 14″ skillet and start to assemble the papillote. Open up the parchment paper and in the center of one half of the paper add a drizzle of olive oil.
  4. Divide up the vegetables between the two pieces of parchment papers. Place the vegetables on the olive oil, season with Cheechako Tako Seasoning, then place seasoned cod on top of the vegetables. Only add just enough vegetables that you will be able to seal the parchment paper back in half.
  5. Place the orange slice on top of the cod and juice the remaining orange over the two servings.
  6. Fold parchment paper in half, then make long folds all the way around the half heart shape, sealing in the vegetables and cod.
  7. Transfer one parchment paper food serving to heated skillet for about 2-3 minutes, or until it starts to create a steam. Make sure no steam is escaping the folds. Remove and place on foil lined baking sheet. Repeat this step for the second serving.
  8. Place foil lined baking sheet into the oven for 10 minutes, or until the cod’s internal temperature is at least 120 F. Remove from the oven.
    Plate each serving and enjoy!

“Keep It Paleo!”

Zone Breakdown:

Proteins: (2)

Our protein comes from our cod. We have about 3oz on average. 1.5oz equal one block so that gives us 2 protein blocks.

Carbohydrates: (4)

We start with onion. We have ½ onion which will give us about 1 cup, or one block. From there we have one squash that when cut up will give us about 2 cups, or one block too. We get ½ block each from the cup of broccoli and from the pepper. And we wrap up the carbs with one block from the orange and its juice for a total of 4 blocks.

Fats: (4)

The only fats added to this recipe are the fats we are cooking in. for every tablespoon that we consume it is 9 fat blocks, but we are probably only going to have about ½ of a tablespoon mixed in with the meal, so about 4 blocks.

Balancing Act:

This is a very balanced meal of 2 protein blocks, 4 carb blocks and 4 fat blocks. Although our protein is a little low, we can make up the protein easily during another meal in the day.

1 COMMENT

Leave a Reply