Parchment Baked Tropical Rockfish

Tropical redfish cooked in parchment a simple and delicious meal has a nice flavor that can be eaten all the time, healthy light meals you will really love it

Parchment Baked Tropical Rockfish

Parchment Baked Tropical Rockfish


4 rockfish filets (about 1 pound)

2 teaspoons chili powder

2 teaspoons salt

1 teaspoon black pepper

2 cups baby spinach leaves

1 small Maui onion, sliced ¼ inch thick

½ large mango, sliced

4 mini sweet peppers, sliced (about ½ cup)

½ (7 ounces) can light coconut milk

Zest of 1 lemon


Preheat the oven to 400 degrees. Place the sliced potatoes in a pot and cover with water. Heat over high heat until it starts to boil. Drain and set aside.

Season the rockfish on both sides with the chili powder, salt, and black pepper. Cut 4 pieces of parchment paper, approximately 12 inches long and lay them flat. Distribute the potatoes evenly between the 4 pieces of parchment, placing them in the center of the paper and leaving plenty of space around the edges to fold up. Working in layers, place the spinach on top of the potatoes, then the sliced onion, rockfish, mango, and sweet peppers. Drizzle the coconut milk on top and finish with the lemon zest and a little extra pinch of salt and pepper.

How your packet should look before closing it up
How your packet should look before closing it up

Pick up the two long sides of the parchment paper and bring them together. Fold over 3-4 times until the packet is sealed but not tight. There should be space between the food and the folded top. Fold over the edges to seal. Place the parchment packets on a baking sheet and bake 25 minutes.

Remove from the oven and carefully open the packets as there will be steam escaping. Serve either in the parchment or transfer each to a plate.

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