Garlic butter Fish en Papillote
User Reviews
5
Garlic butter Fish en Papillote
Description
Garlic butter Fish en Papillote features hake or other sustainable white fish fillets topped with crushed garlic, lemon slices, and a knob of butter. Vegetables such as sliced zucchini and broccolini line the parchment paper before the fish is placed on top, seasoned, and wrapped into sealed packets. A touch of stock or white wine added before sealing ensures steaming during baking at 200°C (390°F). After baking for 10 minutes and a short steaming rest, the fish is tender and infused with garlic and lemon aromas.
The fish cooks evenly within the parchment packets, retaining moisture and blending its delicate flavor with the buttery garlic and fresh vegetables. The butter melts into the fish and vegetables, enriching their natural tastes while the seasoning adds a mild herbaceous note.
This dish can be served straight from the parchment with fresh lemon wedges to squeeze over just before eating. Its gentle cooking method and clean flavors make it a straightforward option for a light lunch or dinner that highlights sustainable white fish and fresh produce.
Ingredients
- 600 g hake or other sustainable white fish (150g (5oz) per portion)
- 4 zucchini sliced, or baby marrow or courgette
- 100 g (3oz) broccolini
- 3-4 garlic crushed, cloves
- 1 lemon sliced
- 1 tbsp Seasoning of your choice (I used a Greek seasoning)
- 4 tsp butter
- salt to taste
- black pepper to taste
- 2 cups stock or white wine
Instructions
- Preheat the oven to 200°C/390°F.
- Slice the zucchini into slices approximately ½cm thick. I halved the large broccolini stems to allow quick cooking.
- On baking paper / parchment paper squares (approximately 30cmx30cm), place the vegetables and season generously with salt and pepper. Top with a piece of fish and season with the seasoning of your choice.
- Add a slice of lemon, crushed garlic and a knob of butter.
- Fold the paper over and fold/crimp the edges to close the package. I add the wine or stock just before fully closing the package but you can carefully drizzle it over before folding too.
- Place the packages on a sheet pan and place in a preheated oven then allow to bake for 10 minutes then remove from the oven and allow to steam for 5 minutes.
- Open the packages and serve with fresh lemon wedges.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 190 kcal
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 12g | 4% |
| Protein | 30g | 60% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 137mg | 6% |
| Potassium | 1105mg | 24% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 833IU | 17% |
| Vitamin C | 73mg | 81% |
| Calcium | 122mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
