Cooking fish in parchment paper is foolproof and a healthful way to prepare your fish.  You can also use banana leaves if you can find an Asian market.  Even the most delicate fish never seems to dry out when using this method to cook.  The nutritional content is for halibut but cod would be great and is readily wild.   


1/4 cup tamari- low sodium

2 Tbs freshly squeezed orange juice

1 Tbs unseasoned rice vinegar

2 tsp fish sauce

2 tsp sesame oil

1 Tbs minced or grated ginger

8 Shitake mushrooms, stemmed and thinly sliced

4 (60z) fillets white fish  sea bass, cod, or halibut)

1 tsp sea salt

1/2 tsp freshly ground pepper

2 Tbs finely chopped clilantro

4 scallions white and light green part only cut on the bias


Preheat oven to 400 degrees.  In a small bowl mix together tamari, orange juice, vinegar, fish sauce, and sesame oil.  Stir in sliced mushrooms and ginger.  Set aside.  

Season both sides of fish with salt an pepper.  

Tear off 18 inches of parchment paper and fold in half.   Draw half a large heart on the paper..  Cut the paper so you have a full heart when the paper is unfolded.  ON the leaft side of the heart place 3 orange slices, then place one of the fillets on top.  Spoon a quarter of the sauce on top the fish.  Fold the other half of the paper over the fish .  Sea the pouch by making overlapping folds one on top of the other, about 10 folds, until the opposite corner of the folded edge is reached.  Twist the the last fold at the end of the paper several times to make a tight seal and tuck it under the packet.  Repeat process with remaining fillets.  

Place the packets on a baking sheet and bake until the paper turns brown and puffs out up, about 10-12 minutes.  

Transfer each packet to a plate.  Carefully cut an X in the top of each to release the stem.   Top each with the cilantro and green onions.  

NUTRITIONAL CONTENT: Calories 176; fat 3.22g;Carbohydrates 6.6g;Protein 25.93g