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Dairy Free

Spiced Haddock en Papillote

with Pearl Couscous & Vegetables

Cooking time

40 minutes

Servings

4

Calories

430 /serving

Cooking food “en papillote” is a healthful, easy and simple way to lock in flavour, vitamins and nutrients. By cooking the carrots, zucchini, peppers, couscous and fish together in packets of parchment paper, we allow the flavours to marinate and combine in delicious ways. Finish your dish with a squeeze of lemon and fresh herbs and you’ll soon see — eating well never has never been so good (or so easy)!

We will send you:

  • 4 Haddock fillets
  • 200g Carrots
  • 24g Vegetable demi-glace
  • 1 Bell pepper
  • 1 Lemon
  • 1 Shallot (or onion)
  • 1 Zucchini
  • 1 Bunch of parsley
  • 250g Multicoloured pearl couscous
  • 9g Vegetable en papillote spice blend (salt, garlic, curry powder, onion, red bell pepper, green bell pepper, celery seeds, sunflower oil, basil, parsley, chives)

  • You will need:

    Strainer
    Peeler
    Olive oil
    Parchment paper
    Salt & pepper
    Sheet pan
    Total Fat
    5 g
    Saturated Fat
    1 g
    Sodium
    720 mg
    Total Carbs
    64 g
    Sugars
    7 g
    Protein
    33 g
    Fibres
    7 g
    Preparation
    a picture
    Soak the couscous
    Place the couscous in a large bowl and cover with cold water. Let soak for 10 minutes, while you prepare the next steps. Drain the couscous.
    a picture
    Mise en place
    Preheat the oven to 450°F. Halve the zucchini lengthwise; thinly slice crosswise. Core and julienne the bell pepper. Peel and thinly slice the carrots into rounds; combine with the bell pepper and zucchini. Peel and thinly slice the shallot into rounds. Cut the lemon into wedges. Pick the parsley leaves off the stems; roughly chop the leaves. In a small bowl, whisk together the demi-glace with ¾ cup of water.
    a picture
    Prepare the papillotes
    In a large bowl, combine the couscous, vegetables, shallots and ½ the parsley; drizzle with olive oil and season with S&P. Cut 2 pieces of parchment paper, each about 18 inches long. Pat the fish dry with paper towel; season with the spice blend and S&P. On one side of each piece of parchment paper, place ½ the couscous mixture, ½ the demi-glace mixture and the juice of 1 lemon wedge. Add 2 fish fillets to each packet. Fold each piece of parchment paper in half over the fish. Beginning at one corner, make small overlapping pleats all the way around to tightly seal the edges of the paper around the filling.
    a picture
    Bake the papillotes
    Place the papillotes on a sheet pan. Bake the fish in the oven, 17 to 20 minutes, or until the fish is cooked through and the couscous is tender. Let sit for 5 minutes before carefully unwrapping the parchment (be careful as the hot steam will escape as you open the packets).
    a picture
    Plate your dish
    Divide the finished couscous, vegetables and fish between your plates. Spoon some of the liquid left in the papillote pouches over the fish and vegetables. Top with the remaining parsley and serve with the remaining lemon wedges. Bon appétit!

    *Health Canada recommends cooking fish to a minimum internal temperature of 70°C.