Yield: 4 servings


  • 4 firm white fish fillets, such as sea bass or red snapper,
  • Each about ¾ inches thick, about 4-6 oz. each
  • 4 -12” squares parchment paper 
  • 4 green onions, cut into thin strips
  • 1 carrot cut into thin strips


  • 2 teaspoons chopped ginger
  • 1 clove garlic, minced
  • 2 teaspoons sesame seed oil
  • 2 tablespoons low sodium soy sauce
  • ¼ cup low sodium chicken broth
  • 1 teaspoon cornstarch


  1. Combine sauce ingredients and microwave on high for one minute (or heat and boil for 1 minute until thickened)
  2. Center a fish fillet on sheet of parchment. Top with ¼ of green onions, ¼ of carrots and ¼ of the sauce. Bring up opposite sides of parchment and fold several times over fish. Tuck ends under. Place in shallow baking pan. 400º F for 12-15 minutes until fish is opaque and flakes easily.

Courtesy of Mary Lee Chin, RD

Recipe By: Mary Lee Chin, RD