Easy Fish en Papillote with Vegetables
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
30 mins
-
Servings
4 servings
-
Calories
207 kcal
-
Course
Main Course
-
Cuisine
French
Easy Fish en Papillote with Vegetables
Report
This dish is a true delight, offering a burst of flavors enhanced by the gentle steaming within the parchment paper. It's not only a healthy choice but also impressively easy to prepare, making it perfect for a weekday dinner or a special occasion. Enjoy the flavors of the Mediterranean right from your oven!
Share:
Ingredients
- 4 cod fillets about 6 ounces each
- 1 small red onion thinly sliced
- 1 large zucchini thinly sliced
- 1 ½ cups cherry tomatoes halved
- fresh herbs such as thyme, parsley, and dill a couple of sprigs per cod
- 1 lemon thinly sliced
- 4 teaspoons olive oil
- 4 small dabs butter
- Salt and freshly ground black pepper to taste
- fresh basil leaves for garnish
Add to Shopping List
Instructions
- Preheat your oven to 425°F (220°C), ensuring it reaches the right temperature for cooking. Set out a rimmed baking sheet.
- Prepare Parchment Paper: Cut four large pieces of parchment paper about 12x16-inch, enough to wrap each fillet generously, or use 4 precut sheets.
- Fold the sheet of parchment paper in half and make a crease, then open it. Add several slices of zucchini and onion in the center of one half, then top with a piece of cod. Season with salt and pepper.
- Scatter the cherry tomatoes and fresh herbs over the top of the fish. Drizzle each with a teaspoon of olive oil and place a dab of butter on top. Place a couple of lemon slices on each fillet.
- Wrap the Fish: Fold the parchment paper over the fish and vegetables, twisting the edges to seal them well. This will keep the steam inside while baking, allowing the fish and vegetables to steam beautifully and infuse with the herbs and lemon.
- Bake: Place the parchment paper packets on a baking sheet and bake in the preheated oven for about 15-20 minutes, or until the fish is cooked through and vegetables are tender.
- Serve: Carefully open the parchment packets (watch out for the steam), and transfer the contents to plates. Garnish with fresh basil leaves before serving for a fresh, aromatic finish.
Notes
- Fish Selection: While cod is used here, you can substitute other white fish such as halibut or sea bass, adjusting the cooking time accordingly.
- Parchment Paper: Ensure your parchment paper is oven-safe. This method keeps the moisture in and makes a lovely presentation.
- Serving Suggestion: Serve with a side of quinoa or a light salad to keep the meal fresh and balanced.
Nutrition Information
Show Details
Calories
207kcal
(10%)
Carbohydrates
10g
(3%)
Protein
22g
(44%)
Fat
9g
(14%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
1g
Monounsaturated Fat
4g
Trans Fat
0.2g
Cholesterol
60mg
(20%)
Sodium
108mg
(5%)
Potassium
880mg
(25%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
612IU
(12%)
Vitamin C
45mg
(50%)
Calcium
52mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 207 kcal
% Daily Value*
| Calories | 207kcal | 10% |
| Carbohydrates | 10g | 3% |
| Protein | 22g | 44% |
| Fat | 9g | 14% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 60mg | 20% |
| Sodium | 108mg | 5% |
| Potassium | 880mg | 19% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 612IU | 12% |
| Vitamin C | 45mg | 50% |
| Calcium | 52mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
Other Recipes
You'll Also Love
