Servings
Font
Back
5.0 from 18 votes

Garlic butter Fish en Papillote

This easy, healthy Fish en Papillote recipe is a delicious recipe is as perfect for weeknight dinners as it is for impressing guests.

Prep Time
10 mins
Cook Time
10 mins
Additional Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 190 kcal
Course: Dinner
Cuisine: French

Ingredients

  • 600 g hake or other sustainable white fish (150g (5oz) per portion)
  • 4 zucchini / baby marrow / courgette sliced
  • 100 g (3oz) broccolini
  • 3-4 garlic cloves crushed
  • 1 lemon sliced
  • 1 tbsp Seasoning of your choice (I used a Greek seasoning)
  • 4 tsp butter
  • salt and pepper to taste
  • 2 cups stock/white wine

Instructions

    Cup of Yum
  1. Preheat the oven to 200°C/390°F.
  2. Slice the zucchini into slices approximately ½cm thick. I halved the large broccolini stems to allow quick cooking.
  3. 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.
  4. Add a slice of lemon, crushed garlic and a knob of butter.
  5. 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.
  6. 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.
  7. Open the packages and serve with fresh lemon wedges. 

Nutrition Information

Calories 190kcal (10%) Carbohydrates 12g (4%) Protein 30g (60%) Fat 3g (5%) Saturated Fat 1g (5%) Sodium 137mg (6%) Potassium 1105mg (32%) Fiber 4g (16%) Sugar 6g (12%) Vitamin A 833IU (17%) Vitamin C 73mg (81%) Calcium 122mg (12%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 190

% 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.