Baking fish in parchment allows for the flavours to really concentrate. The steam helps to make a perfect sauce and the cleanup is minimal! I often make this when I need an easy dinner for 2 or 4.

Serves: 2


• 3/4 pound of skinless rainbow trout or salmon, one piece
• 2 zucchinis, spiralized or 2 cups prespiralized zucchini
• 1/2 of a fresh long red chilli, sliced in rounds
• 6 campari tomatoes, each sliced into 3-4 rounds
• 1/2 bunch of asparagus, ends removed and stalks cut in half.
• 1 tsp sea salt, divided
• Freshly ground black pepper to taste
• 2-3 tbsp extra virgin olive oil
• 1 tbsp aged balsamic vinegar


On the work surface, lay the sheet of parchment paper lengthwise. The piece of parchment should be about 4 times the length of the fish.

Using the lower half of the parchment paper, lay down the spiralized zucchini (this will be the “bed” for the fish). Tuck about half the tomatoes slices and half the red chili rounds in the zucchini noodles. Drizzle with 1 tbsp of the oil, about 1 tsp of the balsamic, sprinkle with salt and pepper.

Lay the fish fillet on top of the spiralized zucchini and tomato bed.

Drizzle a small amount of the oil on the fish and season with salt and pepper.

Distribute the remainder of tomatoes, red chili rounds and all the asparagus spears ontop of the fish.

Drizzle the contents of the package with the remainder of the oil, balsamic vinegar, salt and pepper.

Fold the upper half of the parchment paper over the vegetable/fish mound (you should leave enough space around the food to allow the air to expand and circulate). Starting from one corner, make a fold in the parchment, staple that fold together. Make very tight, closely overlapping little folds starting from one corner and work your way around, towards the opposite corner. Fold the last fold over itself and staple this fold to itself and then a few of the folds along the parchment paper. Place the package on a cookie sheet and bake for 20-25 minutes.

Cut the package open and either slide the contents onto a plate or serve directly from the open parchment (you can cut away the top flap and staples). DeliciousDish Serving Suggestion: I like to serve this over a bed of brown rice, quinoa, or millet.


BA, BScOT Founder/Chef/Recipe Developer

DELICIOUSDISH Cooking School specializes in Whole Food Home Cooking, Meal Planning, Recipe Developing and Healthy Eating.


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