Chef Paul's Asian style seafood in parchment recipe

When it comes to filling your plate, it's important to make good choices from all five food groups but it's not always easy to eat healthy.

Chef Paul Penney, a culinary specialist for Ulliance, joined us in the FOX 2 Cooking School with some advice. He shared a recipe with us, too, that incorporates food from all food groups. You can get his recipe for Asian style seafood below.

Yield: 2 servings

  • 1 pound of assorted fish - shrimp, scallop and firm fish like halibut, bass or cod
  • 1 cup (or more) fresh julienned carrot, snow peas or assorted vegetables
  • ½ cup sliced shitake mushrooms
  • 1 ½ tablespoon grated ginger
  • 2 4" stalks of lemon grass
  • 3 cloves garlic, minced
  • 2 - 3 green onions, chopped
  • 1 tablespoon jalapeños, stemmed, seeded, and chopped or hotter pepper if desired
  • ½ cup cilantro, chopped (for serving)
  • 2 tablespoons sesame oil
  • 1 teaspoon of low-sodium soy sauce
  • 1-2 tablespoons Mirin, Sake, or rice wine vinegar
  • ½ teaspoon fish sauce
  • 1 teaspoon maple syrup or agave nectar
  • Fresh cracked pepper

1 large sheet of parchment paper

Steamed rice for sharing


  1. Preheat oven to 425°F.
  2. In a medium bowl, mix ½ the ginger and ½ the garlic together.
  3. In another bowl, add the other ½ of the garlic and ginger, ½ the oil. Mix well. Add in all the remaining vegetables and mushrooms. Toss well in the mixture and allow to sit for 5 - 10 minutes.
  4. On a cookie sheet, place a piece of parchment paper or foil that will be formed into the vessel for cooking. Add the lemon grass to the center as a raft to build the meal.
  5. Place the vegetables on top of the lemon grass sticks.
  6. Place the seafood in a single layer on top of the vegetables.
  7. Use the vegetable bowl and add the remaining oil, soy sauce, Mirin/sake or vinegar, fish sauce and maple syrup with a pinch of fresh cracked pepper and whisk.
  8. Wrap the parchment paper or foil around the vegetable/fish to form a packet. Just before sealing, pour in the remainder steaming liquid over the vegetables and fish.
  9. Place in pre-heated oven and cook 10 to 12 minutes.
  10. Remove tray from the oven and unwrap.
  11. Place the seafood pieces in rice or grain-filled bowl and toss. Add chopped cilantro for presentation and pour left over cooking juices over the rice or grain.