4.9 from 144 votes
Fish en Papillote, Mediterrnanean-style
Tender, flavor-packed fish en papillote with green peppers, tomatoes, and a light lemony sauce, all cooked together in parchment parcels. I used cod fillet in this recipe, but any fish fillet that (no thicker than 1 inch) such as halibut, trout, snapper, or even salmon should work.
Prep Time
10 mins
Cook Time
10 mins
Servings: 4 people
Calories: 2213 kcal
Course:
Main Course
Cuisine:
French
Ingredients
- 1 1/4 lb cod fish fillet (1-inch thick) cut into 4 pieces
- kosher salt and 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
- Handful pitted green olives optional
For the Sauce
- ¼ cup extra virgin olive oil I used Private Reserve Greek EVOO
- Juice of ½ lemon
- 1 shallot chopped
- 2 garlic cloves chopped
- 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.
Cup of Yum
Notes
- Serve with a side of lemon rice or plain couscous to help use up that tasty sauce!
- To make ahead: You can arrange the fish and vegetables and prepare the parchment packets or pouches up to 3 hours in advance. Arrange the sealed pouches on a baking sheet and be sure to refrigerate them until you are ready to bake.
- Leftover storage: You can store leftover cooked fish enpapillote in the fridge for up to 2 days. I typically remove it from the parchment and keep it in a tight-lid container. You can warm it through in a medium-heated oven, if you need to.
- Visit our Online Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices used in this recipe.
Nutrition Information
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
(20%)
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%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 2213
% 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.