Mediterranean Fish en Papillote has all the classic flavors of that sunny region with tomatoes, olives, capers, garlic, olive oil, wine and lemon–all wrapped up in parchment paper parcels!
Adhering to your resolution to eat a more healthful diet this year is in the bag when you master cooking en papillote, a classic French cooking method that sounds fussier than it really is.
Here’s more information on the method from Serious Eats: How to Cook En Papillote
What is en papillote:
En papillote translates to “in parchment.” When ingredients such as fish, seafood and vegetables are sealed in a parchment paper parcel with herbs or other seasonings, it creates an aromatic, moist heat where the protein cooks in its own juice and the juice from other ingredients. Very little fat is required. The method can also be used with other proteins such as chicken, but fish and seafood are most commonly used.
Here’s more information on the method from Serious Eats: How to Cook En Papillote
How to cook en papillote:
Parchment paper is generally used for fish en papillote but aluminum foil will also work.
- Fold a large piece of parchment in half, then cut to form a heart-shape (which is the classic shape). A simple circle also works. Let your imagination run wild! Be creative and fold the parchment to form a square, rectangle or triangle.
- Once you’ve placed your ingredients on the right side of the parchment paper, bring the other half over to cover, then thoroughly seal by making tiny folds.
- Starting at one end, make small folds along the edge every ½-inch to 1-inch, working your way all around the perimeter.
- Place on a baking sheet and bake until the parcel has puffed from the steam that builds up inside. Transfer to a plate and then carefully cut into the packet, being careful and aware that hot steam will escape.
I used grouper here. However, any white fish such as cod, flounder or halibut will also work. Serve with simply roasted potatoes and a green vegetable or salad.
So easy and so delicious!
Thank you, hope you enjoy and please share this From A Chef’s Kitchen reader favorite!
More healthy fish recipes you’ll love:
- Sheet Pan Thai Sweet Chili – Lime Baked Fish with Garlic Broccolini
- Baked Veracruz-Style Fish (Pescado A La Veracruzana)
- Pistachio Crusted Fish with Lemon Dill Aioli
- Indian Spiced Sea Bass with Braised Red Lentils
- Asian Vegetable Noodle Broth Bowls with Pan Seared Fish
- Blackened Halibut with Mango and Avocado Salsa
- Baked Tilapia with Spinach – Pecan Pesto
- Butter-Basted Halibut with Lemon-Braised Baby Vegetables
Helpful tools and equipment (Affiliate Links):
As an Amazon Associate, I earn from qualifying purchases at no additional cost to you.
Mediterranean Fish en Papillote
Mediterranean Fish en Papillote has all the classic flavors of that sunny region all wrapped up in a parchment paper parcel!
Ingredients
- 2 (6-ounce) grouper fillets
- Salt and freshly ground black pepper
- ½ pint grape tomatoes, halved
- 12 Kalamata olives, pitted and halved
- 2 tablespoons capers, drained
- Thin slices of red onion, to taste
- Thin slices of red bell pepper
- 2 cloves garlic, finely chopped
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons dry white wine
- ½ teaspoon crushed red pepper flakes
- 2 lemon slices
Instructions
- Preheat oven to 400 degrees.
- Cut two 18-inch long pieces of parchment paper. Fold in half then cut a half-circle or heart-shape. Open flat and place on a baking sheet.
- Wash fish fillets and pat dry. Season both sides with salt and black pepper.
- Place a fish fillet on the right side of the parchment paper. Top each fillet with equal amounts of tomatoes, olives, capers, red onion, red bell pepper, garlic, olive oil, white wine, red pepper flakes. Top each fillet with a lemon slice.
- Place left half of the parchment paper over fish and seal the edge, making small folds every ½-inch to 1-inch all the way around until completely sealed.
- Bake for 15-18 minutes or until parchment paper has puffed up and fish is cooked.
- Transfer to a plate and with scissors, cut into the top of the packet, being careful and aware of the hot steam that will escape.
Nutrition Information:
Yield:
2Serving Size:
2Amount Per Serving: Calories: 212Total Fat: 18gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 0mgSodium: 467mgCarbohydrates: 11gFiber: 3gSugar: 5gProtein: 2g
The nutritional information above is computer-generated and only an estimate. Please do your own research with the products you're using if you have a serious health issue or are following a specific diet.
Mark in Alameda says
Absolutely one of the best fish recipes I’ve ever tried. I used fresh tilapia fillets and it was just amazing.
Carol says
Hi, Mark, What a nice comment to wake up to! Thanks so very much and so glad you enjoyed!
Modern Mom says
I just discovered this dish and it’s divine! The red pepper flakes, capers, and wine combine to produce a delicious sauce.
Carol says
Thank you so very much! It does make a difference with all the ingredients are cooked together in a sealed pouch. The flavor has nowhere to go but into the food! Thank you again and glad you enjoyed!!!
Carolyn says
This looks so delicious! Do you think these could be prepared ahead of time and baked just before serving?
Carol says
Hi, Carolyn, Yes, you should be able to assemble everything ahead of time. I’ve done it for clients but I didn’t wait too long before having them bake it off as the moisture from the fish and ingredients will soak into the parchment paper. It still bakes up nicely, though! Hope you enjoy and thanks for your great question!
Kenneth Easterling says
Will this work if you use aluminum foil?
Carol says
Hi, Kenneth, Thanks so much for your question. Yes, it will work. If you go back to my post under “How to Cook en Papillote,” I mention aluminum foil will work. You might need to cook just a bit longer as aluminum has a tendency to insulate so will take a bit longer for the heat to get through. Thanks again and hope you enjoy!
KalynsKitchen says
Hi there and good morning! Just letting you know that I featured this recipe in my Deliciously Healthy Low-Carb Recipes round-up from last month. I hope a lot of my readers will come over here and check it out, great recipe!
Carol says
Thanks so much, Kaylyn! I love your website and use it often for my low-carb personal chef clients.
sue|theviewfromgreatisland says
We’re on the same page, I love this kind of dinner,the flavors just pop, and no clean-up!!
Rachel @ The Stay At Home Chef says
This looks delicious! We are big fish eaters in our house. This one looks classically delicious!
Laura says
Much like Pam, I need to be reminded of this method every so often because it really is quite brilliant. I love it with the flavors you used here and I also love it with Asian flavors.
pam (Sidewalk Shoes) says
Thank you for reminding me how good fish in parchment is! I haven’t had it in ages, which is a shame because it’s so good!