Fish en Papillote, Mediterrnanean-style
User Reviews
4.9
-
Prep Time
10 mins
-
Cook Time
15 mins
-
Servings
4 people
-
Calories
2213 kcal
-
Course
Main Course
-
Cuisine
French
Fish en Papillote, Mediterrnanean-style
Description
Fish en Papillote, Mediterrnanean-style, uses cod fillets seasoned with salt and pepper, topped with thin slices of tomato, bell pepper, and lemon. A sauce made from extra virgin olive oil, lemon juice, chopped shallots, garlic, oregano, paprika, and cumin is spooned over the fish before sealing it within parchment paper parcels. Baking these parchment packets at 425°F steams the fish gently, allowing it to cook evenly while absorbing the lemony, aromatic sauce.
The fish should flake easily when fully cooked, and serving it in the parchment keeps the presentation neat and contains the flavorful juices. This dish pairs well with simple sides like lemon rice or couscous that can also benefit from the sauce.
For convenience, the fish and vegetables can be pre-assembled in the parchment packets and refrigerated for up to three hours before baking. Leftover cooked fish can be refrigerated for up to two days and reheated gently in the oven.
Ingredients
- 1 1/4 lb cod 1-inch thick) cut into 4 pieces, fish fillet
- kosher salt
- black pepper
- 1/2 tomato thinly sliced into 4 rounds
- ½ green bell pepper cored, thinly sliced into 4 rounds
- ½ lemon thinly sliced into rings
- green olives optional, pitted, handful
For the Sauce
- ¼ cup extra virgin olive oil I used Private Reserve Greek EVOO
- lemon juice of ½ lemon
- 1 shallot chopped
- 2 garlic chopped, cloves
- 1 tsp oregano
- 1 tsp paprika
- ½ tsp cumin
Instructions
- Heat the oven to 425 degrees F.
- Season the fish with kosher salt and pepper on both sides.
- Prepare the sauce. Place the olive oil, lemon juice, shallots, garlic and spices in a small mixing bowl or measuring cup and whisk to combine.
- Prepare 4 large pieces of parchment paper (about 12 inches or so on each side). Fold the parchment pieces down the middle to mark two halves.
- Assemble the pouches. Place each fish fillet on the bottom half of a parchment piece. Spoon 2 tablespoons of the prepared sauce over the fish. Add 1 lemon slice, 1 tomato slice, and 1 bell pepper slice on top.
- Fold the top half of the parchment paper over the fish and veggies and go around to fold and secure each piece of parchment around the fish and veggies creating a well-wrapped pouch.
- Place the fish pouches on a large baking sheet. Bake on the middle rack of your heated oven for 12 to 15 minutes or until the fish is fully cooked and flakes easily.
- To serve, leave the fish and veggies in their own closed parchment pouches and transfer each pouch to a serving plate.
Notes
- Serve with lemon rice or plain couscous to complement and utilize the flavorful sauce.
- Assemble fish and vegetable pouches up to 3 hours in advance; refrigerate until ready to bake.
- Store leftover cooked fish en papillote in an airtight container in the fridge for up to 2 days and reheat gently in a medium-temperature oven.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 2213 kcal
% Daily Value*
| Calories | 221.3kcal | 11% |
| Carbohydrates | 4.9g | 2% |
| Protein | 26.1g | 52% |
| Fat | 11.7g | 18% |
| Saturated Fat | 1.7g | 9% |
| Sodium | 370.9mg | 15% |
| Potassium | 700.5mg | 15% |
| Fiber | 1.4g | 6% |
| Sugar | 1.7g | 3% |
| Vitamin A | 523IU | 10% |
| Vitamin C | 23.6mg | 26% |
| Calcium | 36.9mg | 4% |
| Iron | 1.3mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
