Healthy + Easy: Rach’s Greek Fish or Chicken in Parchment

Rach makes a quick, easy & healthy recipe of fish or chicken baked in parchment paper pouches—an easy method she learned from her mom.

Source: Healthy + Easy: Rach’s Greek Fish or Chicken in Parchment

Ingredients

  • Four 6- to 7-ounce portions thick pieces of cod or sustainable meaty white fish of choice, OR four 6- to 7-ounce pieces boneless, skinless chicken breast
  • Salt and pepper
  • About ¼ cup extra-virgin olive oil (EVOO), plus more for drizzling
  • 1 tablespoon lemon zest and 1 tablespoon juice
  • A splash of white wine or dry vermouth, about 3 tablespoons
  • 1 teaspoon red pepper flakes
  • 2 large cloves garlic, grated or chopped
  • 2 tablespoons chopped fresh oregano, or 2 teaspoons dried
  • 1 cup cubed feta cheese
  • 1 cup cherry tomatoes, halved, or ¾ cup drained semi-dried tomatoes
  • 1 cup pitted Kalamata olives, crushed or coarsely chopped
  • 1 small red onion or 2 shallots, chopped or thinly sliced
  • 1 cup flat-leaf parsley tops
  • 8 thin slices lemon

Preparation

Preheat oven to 425˚F.

Season fish or chicken with salt and pepper. Whisk up dressing (EVOO, lemon zest and juice, white wine, red pepper flakes, garlic, and oregano), turn the cod or chicken in it, and marinate for 30 to 60 minutes if you have the time. Combine feta, tomatoes, olives, onions and parsley tops with a fat drizzle of EVOO and salt and pepper. Fill bags or top parchment with a bed of these ingredients, then top with fish or chicken and sliced lemon, roll tightly to seal and roast 20 minutes. Let stand 5 minutes and serve in pouches.

video https://www.rachaelrayshow.com/video/how-to-make-greek-fish-or-chicken-in-parchment-rachael-ray

Crab cup appetizer

Mix about a cup of crab meat with a little cream cheese, a little mayo, some chopped green onion, grated Parmesan, salt and pepper, and chopped fresh dill. Popped it into phyllo shells that I bought at the store. (I set them in a mini muffin tins, but you could use a cookie sheet.) Sprinkled with Old Bay. Baked at 350 for 20 minutes