Mediterranean Fish Recipe en Papillote
Published Apr 07, 2023
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This Mediterranean fish recipe en Papillote captures all the classic flavors of that sunny region. A combination of ingredients, including juicy tomatoes, briny olives, tangy capers, fragrant garlic, olive oil, wine and refreshing lemon, is paired with fish. So much flavor all wrapped up in parchment paper parcels for a no-muss, no-fuss, healthy dinner!
“Absolutely one of the best fish recipes I’ve ever tried. I used fresh tilapia fillets and it was just amazing.“
What is en Papillote?
En papillote translates to “in paper,” typically parchment paper. 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.
Why This Recipe is a Keeper!
Wrapping up your resolution to eat a more healthful diet is easy when you master cooking en papillote, a classic French cooking method that sounds fussier than it really is. It’s the perfect way to prepare almost any Mediterranean fish recipe!
You’ll be amazed at how flaky and delicious fish can be when baked inside a parchment paper parcel with simple, flavor-packed ingredients.
This Fish en Papillote recipe with Mediterranean flair is:
- Easy!
- Mess-free!
- Healthy!
- So delicious!
How to Make Fish en Papillote:
Recipe Ingredients:
Here’s everything you’ll need to make this Mediterranean fish en papillote recipe. See the recipe card below for the exact quantities.
Ingredient Notes and Substitutions:
- Fish Fillets: Almost any fish fillet will work in this Mediterranean fish recipe. I used barramundi but halibut, sea bass, cod, mahi-mahi, tilapia, and even salmon will work here.
- Cherry Tomatoes: Use cherry, grape, teardrop, or a combination. These small tomatoes are now available in a multitude of colors.
- Dry White Wine: Use a dry white wine you enjoy drinking. NON-ALCOHOLIC SUBSTITUTION: Combine 1 teaspoon of lemon juice with 5 teaspoons of water or broth for a total of 2 tablespoons.
- Kalamata Olives: Kalamata olives are almond-shaped and have a deep purple-brown hue. These olives are found on the Peloponnese peninsula in southern Greece. If using pitted Kalamata olives, check them anyway for pit fragments as they’re mechanically pitted.
- Red Pepper Flakes: Leave them out if you don’t care for anything spicy.
- Capers: Capers are the green, unripened flower buds of the caper bush. You can find them in the pickled products section.
Step-By-Step Instructions:
- Gather and prep all the ingredients.
- Preheat oven to 400 degrees.
- Cut two 18-inch (approximately) long pieces of parchment paper. Fold in half, then cut a half-circle, oval 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 one side of the parchment paper.
- Top each fillet with equal amounts of tomatoes, red onion, red bell pepper, garlic, olive oil, white wine and red pepper flakes. Top each fillet with a lemon slice. Sprinkle with chopped fresh parsley if desired.
- Place the other half of the parchment paper over the fish and seal it.
- FRENCH METHOD: Seal the edge, making small folds every 1/2-inch to 3/4-inch all the way around until it’s completely sealed.
- CAROL METHOD: Fold the edges 3 to 4 times, ensure you have a good crease and then fold the corner 2 to 3 times. It seals and the packet will puff up as desired without the tedious work.
- Bake for 16 to 18 minutes or until parchment paper has puffed up and the 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.
That’s it! Mediterranean-inspired healthy fish en papillote goodness with over-the-top flavor! Lovely, flaky, perfectly cooked fish! And super easy clean-up!
Chef Tips and Tricks:
- When cooking en papillote, a fair amount of liquid will be produced, so you don’t want to add more than what’s called for in this en papillote recipe.
- As mentioned above, the French method for en papillote involves making tiny single folds all the way around the exterior of the parchment paper package. You can certainly do it that way, but it is time-consuming. I achieve the same seal by folding the paper but folding it in a single long fold and then folding it three more times.
- When cooking fish, check it at the minimum cooking time to avoid overcooking.
Recipe FAQs:
There are two: You can’t place parchment paper on a grill or under the broiler. However, you can remedy this by using aluminum foil instead of paper for the grill. You can’t make en papillote in parchment paper too far ahead of time because the moisture will soak into the paper. You can remedy that by having all the ingredients prepped and ready to go, then assemble the parchment paper packages when you’re ready to bake.
—FISH: Cooking delicate fish fillets can be challenging as they tend to overcook, so en papillote is an ideal cooking technique for delicate fish as it helps retain texture and moisture. En papillote is commonly used to prepare white fish varieties like cod, halibut, or tilapia. However, it can also be used to cook meatier fish such as flounder, snapper, and salmon with excellent results.
—CHICKEN: Thinly sliced chicken breasts (also known as cutlets) work well.
—VEGETABLES: En papillote works well for vegetables as the steam enhances their flavors without overcooking them. Vegetables such as zucchini, asparagus, peas, or mushrooms are perfect candidates for this cooking technique.
Fish is cooked when it reaches an internal temperature of 145 degrees. Testing this fish en papillote recipe will require piercing the packet. To tell when fish is cooked without a thermometer (will require opening the packet):
–It will have an opaque color. Uncooked fish is shiny and translucent. When it’s done, the fish is opaque.
–It will flake easily with a fork. When fish is finished cooking, it’ll flake apart with a fork easily without any pushing or tugging. Overcooking fish will make it tough.
Storage:
- Store any leftovers in the refrigerator. Reheat in the oven at 350 degrees until heated through.
What to Serve with Fish en Papillote:
- Roasted Potato Wedges
- Potato Galette Recipe
- Duck Fat Roasted Fingerling Potatoes with Sausage
- Rosemary Garlic Smashed Potatoes with Lemon Chive Aioli
- French-Style Potato Salad
- Mediterranean Braised Green Beans with Tomatoes
- Roasted Vegetable Rice with Garlic and Parmesan
More great easy fish recipes you’ll love!
- Sheet Pan Thai Baked Fish with Broccolini
- Grilled Mahi Mahi with Cilantro – Ginger Pesto
- Baked Tilapia with Spinach Pecan Pesto
- Prosciutto-Wrapped Halibut with Herb Caper Butter
- Mediterranean Fish and White Bean Skillet
Get all my fish and seafood recipes at: Fish and Seafood Recipes – From A Chef’s Kitchen. Find more Mediterranean fish recipes at 30 Best Mediterranean Fish Recipes.
Mediterranean Fish Recipe en Papillote
Ingredients
- 2 (6-ounce) white fish fillets, such as grouper, cod, barramundi, halibut or sea bass
- Salt and freshly ground black pepper
- 1/2 pint grape tomatoes, (1 cup) halved
- 12 Kalamata olives, pitted and halved
- 2 tablespoons drained capers
- 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, or to taste and tolerance
- 2 lemon slices
- Chopped fresh parsley, optional
Instructions
- Preheat oven to 400 degrees.
- Cut two 18-inch (approximately) long pieces of parchment paper. Fold in half, then cut a half-circle, oval or heart-shaped. 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 one 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 and red pepper flakes. Top each fillet with a lemon slice. Sprinkle with chopped fresh parsley if desired.
- Place the other half of the parchment paper over the fish and seal it.FRENCH METHOD: Seal the edge, making small folds every 1/2-inch to 3/4-inch all the way around until it's completely sealed.CAROL METHOD: Fold the edges 3 to 4 times, ensure you have a good crease and then fold the corner 2 to 3 times. It seals and the packet will puff up as desired without the tedious work.
- Bake for 16-18 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.
Notes
- This recipe works with almost any type of white fish. Try tilapia, flounder, halibut, sea bass, mahi-mahi or barramundi.
- Thicker fish fillets will require additional baking time.
- Try fennel or artichoke hearts in addition to or in place of any of the other vegetables.
- A fair amount of liquid will be produced, so you don’t want to add more than what’s called for.
- Check it at the minimum cooking time to avoid overcooking.
- Can be assembled 3-4 hours ahead of time in foil rather than parchment paper.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like this? Leave a comment below!
This is a fabulous recipe and great for entertaining!
Hi, Julie, Thanks so very much and happy you love this recipe!