- STEP ONE. PAPER PREP. Cut parchment in a heart shape big enough to place the protein (each serving will be individually wrapped) in the center of one side of the heart. Aluminum foil can be used, but the metal may react with the food. Lightly coat the paper with oil to avoid sticking and preheat oven to 425 degrees.
- STEP TWO. VEG OUT. Be sure the vegetables you have selected will
cook at the same time and chop accordingly. Pre-cook any veggies that might take longer, especially if your protein is something that cooks quite quickly, like shrimp.
- STEP THREE. LAYER UP. Layering something below and above the protein ensures even cooking, so place protein on a bed of spinach, cabbage, or other greens on one side of “the heart,” then top with vegetables and herbs.
- STEP FOUR. POUR IT ON. Add liquid(s) of choice to create a flavorful steam that will infuse parcels with flavor—coconut milk, wine, soy sauce, citrus juice, stock, etc. Also add any cream, oil, or butter at this point for another dimension of flavor.
- STEP FIVE. FOLD IT UP. Fold the unused side of the paper heart over the side with ingredients. Working around the edge, wrap it well and consistently. You do not want air pockets or holes—that could make a mess in your oven and the parcels will not cook evenly.
- STEP SIX. PUFF AWAY Parcels are done when the package has puffed up, about 10−15 minutes in a 425-degree oven for fish. Thicker fish like swordfish or proteins such as chicken or pork could take 20−25 minutes. Be careful when opening—the steam is HOT!