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Baked Cod With Rice In Parchment, Florentine-Style
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- #73034
serves/makes:
ready in:
30-60 minutes
30-60 minutes
1 review
ingredients
1 package (10 ounce size) frozen chopped spinach
1 cup cooked brown rice
2 scallions, white parts and 2-inches of the green, chopped
1 clove garlic, minced
1/4 cup fat-free, reduced-sodium chicken broth
olive oil cooking spray
1 pound skinless cod fillet, cut into serving pieces
2 plum tomatoes, sliced
6 ounces mushrooms, thinly sliced
3 tablespoons chopped fresh chives, plus more for garnish
1 lemon, juice and grated zest of
freshly ground black pepper
1/4 teaspoon kosher salt, optional
chives for garnish
directions
Cook the spinach in the microwave following package directions. Allow to cool; drain off all liquid; and wring out in a towel. Place in a bowl. Add the rice; scallions; garlic; and broth. Mix well and set aside.
Preheat the oven to 400 degrees F.
Take 12 X 16-inch sheets of parchment paper or aluminum foil and fold each one in half crosswise. Draw half a heart outline; beginning and ending at the folded edge; and cut along the outline.
Repeat to make enough packets, one for each serving. Open each heart and lay flat. Coat with cooking spray.
Place an equal portion of the rice-spinach mixture near one side of each heart at the fold line. Place a cod fillet on top. Top each piece of fish with a quarter of the tomatoes, mushrooms, chives, lemon zest and juice, pepper, and salt, if using.
Fold the opposite side of the heart over the cod and beginning at the top of each heart, make a series of tight narrow overlapping folds to seal the edges.
Transfer the packets to a baking sheet. (The packages can be made 2 hours in advance and refrigerated until cooked.) Bake for 20 minutes.
The fish will be opaque and flake easily when done. Cut open the packet carefully as the steam will be very hot. Garnish with chives and serve immediately.
added by
Masterchief23
nutrition data
190 calories, 2 grams fat, 20 grams carbohydrates, 25 grams protein per serving. This recipe is low in fat.
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reviews & comments
January 16, 2011
First off - I couldnt follow the instructions for the individual serving foldings. So I used aluminum foil and made one giant packet for everything. I patted the rice/spinach mix on the bottom of the giant packet, put the fish on top, put the mushrooms on top of that. I did not use tomato. The recipe took 10 min longer to cook - perhaps because I used foil or perhaps because the heat had to push through the rice/spinach mixture on the bottom of the packet. It tasted wonderful overall