Mediterranean Fish Recipe en Papillote
Fish en Papillote captures all the classic flavors of the sunny region of the Mediterranean. 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!
Servings: 2
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
SUBSTITUTIONS:
- 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
Serving: 1 | Calories: 202kcal | Carbohydrates: 8g | Protein: 2g | Fat: 18g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 1mg | Sodium: 611mg | Potassium: 344mg | Fiber: 3g | Sugar: 4g | Vitamin A: 1244IU | Vitamin C: 26mg | Calcium: 36mg | Iron: 1mg