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.
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
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 1/2-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!
Want more great and super-healthy fish recipes? Try my:
- Butter-Basted Halibut with Lemon-Braised Baby Vegetables
- Blackened Halibut with Mango – Avocado Salsa
- Asian Vegetable Noodle Broth Bowls with Pan-Seared Fish
- Seared Salmon with Baby Kale Quinotto and Warm-Roasted Cherry Tomato Salad
Thank you, hope you enjoy and please share this From A Chef’s Kitchen reader favorite!
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
- 1/2 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
- 1/2 teaspoon crushed red pepper flakes
- 2 lemon slices
Directions
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 parchment paper over fish and seal the edge, making small folds every 1/2-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.
Modern Mom says
May 30, 2018 at 1:45 pmI just discovered this dish and it’s divine! The red pepper flakes, capers, and wine combine to produce a delicious sauce.
Carol says
May 30, 2018 at 9:14 pmThank 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
December 17, 2017 at 4:00 pmThis looks so delicious! Do you think these could be prepared ahead of time and baked just before serving?
Carol says
December 17, 2017 at 6:13 pmHi, 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!
KalynsKitchen says
February 2, 2015 at 8:41 amHi 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
February 2, 2015 at 5:06 pmThanks so much, Kaylyn! I love your website and use it often for my low-carb personal chef clients.
sue|theviewfromgreatisland says
January 12, 2015 at 11:29 amWe’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
January 10, 2015 at 10:45 pmThis looks delicious! We are big fish eaters in our house. This one looks classically delicious!
Laura says
January 10, 2015 at 2:09 pmMuch 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
January 10, 2015 at 1:18 pmThank 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!