Want an easy, healthy meal idea?

After feasting on too many treats over the holidays, I’m all about eating light and healthy meals right now. But easing up on the fat and calories doesn’t mean I’m depriving myself of delicious food.


Years ago, while taking cooking courses at Dubrulle - Vancouver’s beloved culinary school - I learned of an easy French cooking technique that produces flavourful and nourishing meals. 


Preparing food en papillote [pah-pee-YOHT], entails steaming lean cuts of chicken, fish, seafood, or vegetables in packages made of parchment paper, which is available in gourmet kitchenware stores and well-stocked supermarkets. Aluminum foil can also be used. 


Steaming is the ultimate low-fat cooking technique but it has the reputation of producing humdrum diet fare. Cooking en papillote creates food with clean, vibrant flavours. The parchment packet keeps fragrant aromas in close contact with its edible contents. 


The recipe below can be adapted to a variety of ingredient combinations. Try it with fresh spinach, chopped tomato, or thinly sliced sweet peppers, fennel or mushrooms. Instead of soy sauce and honey, experiment with a splash of dry white wine, orange juice, or chicken or vegetable stock. Substitute garlic and gingerroot for fresh or dried herbs, or thin lemon slices and capers. Besides sole, other mild-flavoured, firm-fleshed fish, such as sole, tilapia, snapper or cod, work well. Use the freshest fish your wallet can handle.


Since my Dubrulle days, I’ve taught a number of my patients the en papillote method and many are surprized how quickly they can assemble dinner for themselves; ordering take-out pizza takes more time. But the real selling point tends to be realized after the meal, when clean-up involves fewer dirty pots and pans. The parchment paper or foil is simply tossed away. Now, how easy is that?


Asian Sole en Papillote
Serves 4

What You Need:
2 small bundles of baby bok choy, chopped 
4 (6 ounce/ 175 grams) sole fillets
1 medium carrot, peeled and sliced into match-stick pieces
salt and pepper to taste
2  teaspoon vegetable oil
2 to 3 drops sesame oil (optional)
2 tablespoon low-sodium soy sauce
2 teaspoon honey
1 large garlic clove, minced
1 teaspoon minced fresh gingerroot
pinch of red pepper flakes
2 green onion, finely chopped


What To Do:
Preheat oven to 425 F. Cut four square sheets of parchment paper, each measuring about 12 x 15 inches (30 x 38 centimetres). Lay sheets on a clean work surface and fold each sheet in half crosswise, crease with your fingers and then lay flat again. 


Divide baby bok choy among parchment sheets, mounding it on one side of the fold. Top with a sole fillet that has been seasoned with salt and pepper. Sprinkle carrot over each fillet. In a small bowl combine vegetable oil, sesame oil (if using), soy sauce, honey, garlic, gingerroot and red pepper flakes. Drizzle evenly over each fillet. Sprinkle with green onion. Season with salt and pepper to taste. Fold over parchment paper leaving a little air inside so the ingredients can steam. Fold edges around each package to seal tightly. 


Put packages on a rimmed baking sheet and cook for about 12 minutes. If the fish fillets are thicker than an inch you’ll need more cooking time. Open a package to check for doneness. The fish should be opaque in colour and flake with a fork. Transfer each package to a plate and open at the table. Serve with brown rice or quinoa and more veggies if desired.