Asian-Style Fish in Parchment: Healthy Family Friendly Dinners

Night 2 of the 4×1 meal plan! Learn how to Shop once, make 4 dinners!

Asian style fish in parchment with roasted veg and cucumber salad and rice! An easy, tasty weeknight meal made on {2} sheet trays. If you’re on Instagram, you can see the full recipe in my stories highlight “4×1” @chefjoannas

Pictures of the process are below the recipe for reference! Enjoy!


Servings: 2
Time: 45 min. -1 hour

Fish packets:

  • 1 lb. white fish(in 4 filets)
  • 2 T minced ginger
  • Small bunch cilantro
  • 4 green onions, sliced thin
  • 2 T soy sauce
  • 1 like, zested
  • Sesame oil(optional)

Cucumber Salad:

  • 1 Long english cucumber, cut into small strips
  • 2 teaspoons salt
  • 2 teaspoons sugar
  • Juice of ½ a lemon

Roasted Vegetables:

  • 1 lb. baby broccoli
  • 1 t Sambal (optional)
  • 2 garlic cloves, sliced thin
  • ½ lb. carrots
  • 1 T oil
Add White Rice if desired


Preheat oven to 400F.

First prepare the roasted vegetables. Toss the baby broccoli with the Sambal, 2 garlic cloves, sliced, a little salt and oil. Toss and place on baking sheet lined with parchment. Toss the carrots with a little oil and salt and place besides them. Place in the oven, and then get started with the cucumber salad. The vegetables will roast 20-30 minutes, or until they get nice and golden.

(You can make some white rice if you want to at this time. )

For the cucumber salad, place julienned cucumbers in a colander and sprinkle over the 2 t of salt and 2 t of sugar. Toss with your hands. Add ½ lemon, juiced. Let sit for at least 15 minutes. Then, move on to the fish.

Preparing fish. Arrange 1 fish filet on parchment on a baking tray. Top with 1 t ginger, a few leaves of cilantro, 1 t soy sauce, 1 T chopped green onions and sprinkle of Sesame oil on each fish. Repeat with all filets.

Tightly wrap fish and place in oven for 15 minutes. Be careful when you open it because the steam is hot. Better to wait a minute or two.

Serve with cucumber salad, rice, roasted veg and lime juice and fresh cilantro. Add additional Sambal if you like it spicy.

Ingredients (got most at Trader Joe’s except fish)

Baby broccoli with garlic and sambal
Quick Cucumber Salad
Baby Carrots roasting
Fish wrapped in parchment

View this post on Instagram

The Chinese trinity in action: ginger, garlic, green onion. 🇨🇳 Soy sauce is often added too. Cilantro and lime give it a Thai flair. This is Fish “en Papillote”(sounds fussy French but it just means fish in parchment paper). Don’t all things sound better in French? . In just 10 minutes these delicate tilapia filets will cook in their packets (at 400 F, 204 C)- no oil required. Super healthy, packed with flavor and juicy. I’m not on a diet but if I was I’d eat this every day with Cucumber fries (see @connor.cooks). Keto meal done ☑️ . Now, if you’re not feeling Asian, make it Italian: with garlic, tomato, basil or Mexican: with onion, tomato, chile and cilantro. Once you know the “trinities” or “mirepoix” you can get creative and have more fun in the kitchen. . Stay tuned for more helpful cooking tips like these. Please share it if you find it useful 😄👩🏻‍🏫👩🏻‍🍳 . #simplecooking #quarantine #chinesetrinity #chinese #chinesefood #keto #cucumberfries #cucumber #ginger #greenonions #garlic #soysauce #mirepoix #onlinecookingclasses #generalcooking #chef #cheflife

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