Papillotes de cabillaud
Voici un plat qui présente de nombreuses qualités. Il est complet et équilibré : poisson, légumes et féculents, tout y est ! La cuisson en papillote préserve les qualités gustatives et nutritionnelles des ingrédients. Il est rapide et facile à préparer, on peut même le préparer en partie à l’avance (on prépare la semoule et les légumes à l’avance et au moment de cuire on a plus qu’à ajouter les pavés de cabillaud). Les papillotes en forme de boîte se présentent directement à table et apportent un petit côté “cadeau” à votre plat. Effet garanti !
Idée déco : Préparer des boîtes en origami dans du papier sulfurisé pour des papillotes originales. Les explications et un pas à pas en image dans la rubrique tuto déco.
Papillotes de cabillaud, sur lit de graines de couscous et petits légumes
Pour 4 personnes
• 4 pavés de cabillaud
• 400 g de graines de couscous
• 1 poivron
• 1 ou 2 courgettes (selon la taille)
• 2 tomates
• 1 piment vert
• 2 cuil. à soupe de persil
• 2 citrons verts
• 2 cuil. à soupe d’huile d’olive
• sel, poivre
• paprika
Mettre les graines de couscous dans un saladier allant au micro-ondes. Saler et ajouter de l’eau froide (un peu en dessous du niveau des graines). Laisser reposer pendant une demi heure. Pendant ce temps détailler le poivron, les courgettes et les tomates en petits cubes. Couper le piment en fines rondelles. Placer le tout dans un bol. Ajouter le persil haché, saler, poivrer et mélanger le tout. Prélever quelques rondelles de citron vert pour la présentation et presser le reste en jus.
Préchauffer le four à 200°C. Egrainer la semoule et la cuire pendant 2 min. au mirco-onde. Egrainer à nouveau et ajouter l’huile d’olive. Pour chaque boîte papillote (la plus petite) répartir la semoule dans le fond, ajouter les légumes, déposer un pavé de cabillaud coupé en deux, arroser de jus de citron vert, décorer avec les tranches et assaisonner de paprika. Refermer chaque boîte avec les couvercles et mettre au four pour 15 min. Servir directement les boîtes dans les assiettes.
Cette recette est déclinable à l’envie. On peut mettre un autre poisson, d’autres légumes, on peut également remplacer les graines de couscous par du riz ou du blé, etc.
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