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Baked Fish in a Parcel with Miso Sauce


Serves 4

  • 4 firm fish fillets -5 to 6 ounces each (like scrod, tuna, salmon, haddock)
  • 2 tbsp chopped fresh basil
  • 2 tsp chopped fresh thyme, rosemary, tarragon, basil, or dill
  • dash of salt and black pepper
  • 1 ½ to 3 tbsp fresh lemon juice
  • 4 lemon slices
  • 4 sprigs of fresh thyme, rosemary, tarragon, basil, or dill sprigs
  1. Rinse the fish fillets and set aside. Preheat the oven to 425 degrees F.
  2. For each fillet, fold a 12 x 15 inch piece of parchment paper in half to form a smaller rectangle.
  3. Open the parchment on a flat working surface and place a fish fillet to one side of the center fold. Top the fillet with 1 ½ teaspoons of the chopped basil, ½ teaspoon of the chopped thyme or other herb of your choice, a sprinkling of salt and pepper, and 1 to 2 teaspoons of lemon juice.
  4. Cover with 1 or 2 slices of lemon and a sprig of herb of your choice.
  5. Fold the parchment over the fish and then, starting at one end and working your way around to the other end, fold the cut edges of the parchment paper twice or three times to form a sealed packet,
  6. Place the packets on an unoiled baking sheet and bake for 15 to 20 minutes --slightly longer for thick fillets. The packets will become puffed and golden brown. When the fish flakes easily with a fork, open the packets and serve!


Miso Tahini Sauce

  • 1/4 cup warm water, more to taste
  • 1 tablespoon miso (should buy refrigerated miso as it has live good bacteria)
  • 1/3 cup tahini
  • 1 teaspoon orange zest
  • 1 teaspoon lemon juice
  • 1 tablespoon finely chopped cilantro leaves
  • 1 tablespoon tamari

In a medium bowl, whisk together all ingredients. For a thinner sauce, add more water. Recipe serves 4. Source: Adapted from: Moosewood Restaurant Low-Fat Favorites