Sip, Scroll, and Learn (Midlife Edition)

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2

This Miso Halibut en Papillote is a simple yet elegant dish that delivers restaurant-quality flavor with minimal cleanup. Cooking fish “en papillote” (in parchment paper) locks in moisture, creating perfectly tender halibut infused with a savory-sweet miso glaze. Paired with crisp green beans, sweet bell peppers, and shallots, this nutrient-dense meal is rich in protein and packed with flavor while remaining light and satisfying. It’s an excellent choice for women looking to support healthy aging, muscle maintenance, and overall wellness during midlife.

Ingredients

• 8 oz. (225g) green beans
• 1 large shallot, thinly sliced
• 1 small red bell pepper, thinly sliced
• 2 halibut fillets (6 oz. / 170g each), skin removed

For the Miso Glaze

• 2 tablespoons white miso paste
• 2 tablespoons tamari
• 1 teaspoon fish sauce
• 1 tablespoon sriracha sauce
• 1 tablespoon honey
• ½ teaspoon salt, or more to taste
• ½ teaspoon white pepper

Directions

1. Preheat the oven to 400°F (200°C).
2. Lay two large sheets of parchment paper on a flat work surface.
3. Divide the green beans, shallot, and red bell pepper evenly between the sheets, placing the vegetables in the center of each piece of parchment.
4. Place a halibut fillet on top of each vegetable pile.
5. In a small bowl, whisk together the miso paste, tamari, fish sauce, sriracha, and honey until smooth.
6. Spoon the miso glaze evenly over the halibut fillets.
7. Season with salt and white pepper.
8. Fold the short ends of the parchment paper over the fish to form a rectangle.
9. Roll and crimp the open sides tightly toward the fish, creating sealed packets to prevent steam from escaping.
10. Place the packets on a baking sheet.
11. Bake for 13–15 minutes, or until the fish flakes easily with a fork and is cooked through.
12. Carefully open the parchment packets, allowing the steam to escape.
13. Serve immediately and enjoy.

Pro Tips & Swaps

• Don’t overcook the fish. Halibut can become dry if cooked too long. Check for flakiness at the 13-minute mark.
• Use other fish varieties. Cod, sea bass, mahi-mahi, or salmon work well in place of halibut.
• Adjust the spice level. Reduce or omit the sriracha if you prefer a milder flavor.
• Add extra vegetables. Bok choy, snap peas, mushrooms, or zucchini are excellent additions.
• Make it lower sodium. Use reduced-sodium tamari and decrease the added salt.

Storage Tips

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in the oven or microwave until warmed through.
• Fish is best enjoyed fresh, so freezing is not recommended after cooking.
• If meal prepping, prepare the parchment packets ahead of time and refrigerate until ready to bake.

Nutrition Per Serving

• Calories: 291
• Protein: 39g
• Carbohydrates: 28g
• Fiber: 6g
• Fat: 4g

Nutrition values are approximate and may vary depending on ingredient brands and portion sizes.