Fish en Papillote (Cod in Parchment Paper) with Veggies and Garlic Herb Butter
User Reviews
5
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
4 servings
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Calories
317 kcal
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Cuisine
French
Fish en Papillote (Cod in Parchment Paper) with Veggies and Garlic Herb Butter
Description
This recipe prepares cod fillets by seasoning and enclosing them in parchment paper along with vegetables like zucchini slices, scallions, corn kernels, capers, sun-dried tomatoes, and a garlic, herb, and lemon zest-infused melted butter. The parchment packets are sealed to trap steam, gently cooking the fish and vegetables together in a moist environment, which prevents drying.
The fish cooks evenly, staying tender and flaky, absorbing subtle herbal and citrus notes from the butter and fresh herbs. The vegetables soften and become infused with aromatic flavors, adding varying textures. The method advises choosing dry sun-dried tomatoes over oil-packed to ensure ideal rehydration from the cooking juices. Sealing the parchment carefully can be helped by brushing melted butter, oil, or an egg wash to stick the edges securely.
This dish pairs well with bread or rice to soak up the flavorful juices released during cooking. It is adaptable to other quick-cooking fish or seafood such as halibut, sole, snapper, or shrimp, and can be customized with various fresh herbs or vegetables. Thick root vegetables need pre-cooking as they require longer heat exposure.
Fish is cooked when it flakes easily and reaches internal temperature between 130-145°F, depending on preference. Using an instant-read thermometer through the parchment allows checking doneness with minimal steam loss.
Ingredients
- 1 ½ lbs. cod cut into four, 6-oz filets of similar thickness (or another kind of fish- see notes)
- 4 tablespoons butter melted (plus more, optional, for assembling parchment packets - see notes)
- salt
- black pepper
- 2 tablespoons fresh herbs I used thyme and chives, but other herbs like basil, dill, cilantro, oregano, etc. will work, chopped
- 1 clove garlic minced
- 1 lemon zested and cut into 8 slices
- 12 sun-dried tomatoes sliced in half (see notes, whole
- 2 zucchini cut into 20 total slices, or summer squash; small
- 1 cup scallions cut into about ½-inch pieces, roughly sliced
- 1 cup corn kernels fresh or frozen/defrosted
- 2 tablespoons capers or chopped olives
Instructions
Prep everything
- Preheat your oven to 400 degrees F. Prep all ingredients before beginning for easy assembly. Season the 1 ½ lbs. cod (cut into four similar sized pieces) on both sides with salt and pepper and set aside. To make the garlic herb butter, place the 4 tablespoons butter, the 2 tablespoons chopped fresh herbs, the 1 clove garlic (minced), and the zest of the 1 lemon in a microwave safe bowl or measuring cup. Melt everything together in the microwave for about 1 minute.
Assemble your parchment packets
- Place a piece of parchment paper approximately 12 inches x 16 inches on the counter in front of you. OPTIONAL: brush melted butter around the border of the parchment paper on both sides (see notes).
- Option #1: Fold in half, arrange ingredients on the bottom half. Fold top over, and crimp the edges around, tucking the last bit underneath. Place on baking sheet.
- Option #2: Place ingredients in center of parchment, bring top and bottom edges together, fold together about 1-inch, and continue rolling and folding down until you reach the ingredients. Tuck ends underneath and place on baking sheet.
- To arrange your ingredients: Evenly divide the 12 whole sun-dried tomatoes, the 2 small zucchini and/or summer squash slices, the 1 cup roughly sliced scallionsand the 1 cup corn kernels on each of the four pieces of parchment. Top with the 2 tablespoons capers, spoon the melted garlic herb butter mixture on top, and place 2 slices of lemon on top of each.
Bake and enjoy!
- Bake the wrapped parchment packets at 400 degrees F for 15-20 minutes, or until cod is fully cooked (see notes). Place packed on a plate and use scissors to cut open or unfold manually, being careful of escaping hot steam. Serve directly out of the parchment packets on the plate and enjoy!
Notes
- Brushing butter, oil, or egg wash on parchment edges helps achieve a tight seal, especially for the fold-and-crimp wrapping method.
- Use dry sun-dried tomatoes for best texture; oil-packed tomatoes will rehydrate but yield a different result.
- Serve with bread or rice to capture the flavorful sauce released inside the parchment packets.
- Substitute with other quick-cooking fish like halibut or sole; avoid root vegetables unless pre-cooked due to longer cooking times needed.
- Cook fish to flake easily with a fork; target internal temperature can range 130-145°F based on preference.
- Check doneness by carefully inserting an instant-read thermometer through parchment; small steam escapes but minimal.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 317 kcal
% Daily Value*
| Serving | 1packet | |
| Calories | 317kcal | 16% |
| Carbohydrates | 17g | 6% |
| Protein | 34g | 68% |
| Fat | 14g | 22% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.5g | 25% |
| Cholesterol | 103mg | 34% |
| Sodium | 396mg | 17% |
| Potassium | 1334mg | 28% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 961IU | 19% |
| Vitamin C | 42mg | 47% |
| Calcium | 82mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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