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Fluke Cooked in Parchment with Zucchini and Tomatoes, Sacha Served What

Fluke Cooked in Parchment

5 from 1 vote
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Prep Time 10 minutes
Cook Time 14 minutes
Total Time 24 minutes
Course Main Course
Cuisine American, Italian
Servings 2

Equipment

Ingredients
  

  • 1 small zucchini sliced into ¼-inch thick half moons
  • ½ small red onion thinly sliced
  • 12 assorted heirloom cherry tomatoes sliced in half
  • 4 teaspoons capers non-pareils
  • 2 tablespoons extra-virgin olive oil EVOO
  • 2 tablespoons dry white wine
  • ½ teaspoon red pepper flakes
  • 1 teaspoon Kosher salt
  • Freshly ground black pepper to taste
  • 1 lb. 4 fillets fluke (lemon sole and flounder are very similar) seasoned on both sides with Kosher salt and freshly ground black pepper, to taste
  • 2 cloves garlic thinly sliced
  • 4 sprigs thyme leaves picked from stems
  • 6 thin slices lemon
  • Fresh basil leaves

Instructions
 

  • Position a rack in the upper third of the oven and preheat to 425°F.
  • In a medium bowl, mix together the zucchini, red onion, cherry tomatoes capers, EVOO, wine, ¼ teaspoon red pepper flakes, 1 teaspoon of Kosher salt, and freshly ground black pepper. Taste and season with more salt and pepper, if desired.
  • Cut two pieces of parchment paper that are about 18 inches long and fold each in half horizontally, not lengthwise.
  • Place a piece of parchment paper on a sheet pan and put one fillet of fish on top, aligning it right next to the fold. Sprinkle with a pinch of red pepper flakes, half a clove of sliced garlic, and a pinch of thyme.
  • Lay three lemon slices on top, then place a second fillet on top of the lemon. Sprinkle with a pinch of red pepper flakes, half a clove of sliced garlic, and a pinch of thyme.
  • Cover the fish with half of the vegetable mixture (leaving the other half for the second portion).
  • Fold the top half of parchment over the fish and roll each side in to close, pinching and pressing it shut. Repeat with the remaining fillets and place the parchment packets on the same sheet pan.
  • Bake for 14 minutes, until the fish is cooked through. If choosing to only use one fillet, bake for 10 minutes.
  • Transfer packets to plates and serve immediately. You can allow guests to unwrap the packets themselves, or do it for them. Serve with fresh basil leaves, for garnish.

Notes

Storage Notes: This dish is best eaten immediately. However, if you'd like to do some prep ahead of time, cut and mix the vegetables together in a bowl without the EVOO, wine, salt, and pepper. Season when ready to cook. You can also pre-cut and fold the parchment paper. 
Keyword Fish, Fluke, fresh herbs, gluten free, healthy, Keto, Parchment
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