Delicate Baked Fish en Papillote

If you're craving a simple dinner that feels indulgent without the extra calories or cleanup, fish en papillote might be your new go-to. This elegant French technique translating to "fish in parchment" seals in flavor, moisture, and nutrients, all while requiring just one pan and minimal prep. It’s a dinner that looks gourmet but comes together in under 30 minutes.

What Is Fish en Papillote?

Fish en papillote involves baking fish and vegetables in a folded parchment paper packet. As it bakes, the packet traps steam, gently cooking the ingredients while infusing them with aromatics like garlic, thyme, lemon, and white wine. The result: flaky, tender fish and perfectly cooked vegetables, all with zero need for extra sauce or cleanup.

Ingredients You'll Need

This version leans on fresh, whole ingredients that are as nutritious as they are flavorful:

• ½ red onion, julienned

• 1 zucchini, julienned

• 1 large carrot, julienned

• 1 garlic clove, minced

• 1 tbsp extra-virgin olive oil

• Kosher salt and black pepper, to taste

• 4 (4-ounce) white fish fillets (such as sole, hake, or flounder)

• 1 lemon, thinly sliced (seeds removed)

• 8 fresh thyme sprigs

• 4 small pats of butter

• ¼ cup dry white wine

Step-by-Step Preparation

1. Preheat your oven to 375°F (190°C).

2. In a bowl, toss the red onion, zucchini, carrot, and garlic with olive oil. Season with salt and pepper.

3. Cut four large squares of parchment paper. Place one fish fillet on each and season with salt and pepper.

4. Divide the vegetable mixture evenly over the fillets.

5. Top each packet with 2 lemon slices, 2 sprigs of thyme, a pat of butter, and 1 tablespoon of white wine.

6. Fold the parchment into a half-moon shape. Seal the edges by crimping tightly in ¼-inch folds to trap steam.

7. Place the packets on a baking sheet and bake for about 12 minutes. Cooking time may vary depending on the thickness of your fish.

8. Serve directly in the parchment or transfer to plates, spooning any remaining juices over the top.

Why You'll Love This Dish

Not only is this recipe naturally low in fat and carbs, but it's also packed with vitamins and minerals from the colorful vegetables and lean protein. Plus, the parchment method requires no frying, keeping your kitchen cleaner and your dinner lighter. According to the American Heart Association, eating fish twice a week may help lower your risk of heart disease especially if you choose omega-3 rich varieties like sole or flounder.

Some additional benefits include:

• Low in saturated fat and high in lean protein

• Rich in vitamins A and C from carrots and zucchini

• Minimal added salt, thanks to natural flavor from herbs and lemon

Pro Tip: Don’t skip the butter and wine each plays a role in creating that luxurious sauce that forms inside the packet.

Fish en papillote is proof that simple, healthy meals. Share this article or subscribe to our newsletter for more updates