Fish en Papillote
I love a healthy one-pot meal, so this Fish en Papillote (Fish in Parchement) isn’t just easy, is so delicious! A complete meal in one with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for easy clean up. I used delicate branzino filets, but any white fish will work. It’s topped with a flavorful white bean salad loaded with olives, artichokes tomatoes and fresh herb, creating a delicious healthy dinner. More Mediterranean Diet recipes you will love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
What is fish is cooked “en papillote”?
“En papillote” means “in paper” or “in parchment” in French. It’s a cooking technique in which you wrap fish, chicken, shrimp, or other lean protein in parchment paper and bake the food by steaming it. Lately, I’ve been eating more anti-inflammatory foods and fish and leaning towards many Mediterranean-inspired dishes. Since I try to eat fish at least three to four times a week, switching up how I prepare it is key so I don’t get bored. This fish in parchment paper couldn’t be easier and the flavors are so good! Fancy enough to make for company, yet simple enough for a weeknight dinner. Here’s a few more reasons why this works:
Easy: Most of that cook time is hands off and clean up is easy! Healthy: Fish is a great low-calorie, high-protein option. Anti-Inflammatory: This recipe is anti-inflammatory because it features ingredients like fish, olives, artichokes, tomatoes, and olive oil, which are rich in omega-3 fatty acids, antioxidants, and healthy fats, all known for their ability to reduce inflammation in the body. Great for many dietary restrictions: Mediterranean Diet friendly, Passover-friendly, Anti-inflammatory, High-Fiber, Gluten-free and Dairy-free.
Variations and Tips
Fish: Snapper fillet, sea bass, or flounder would work if you can’t find Branzino. Bring the branzino fish to room temperature to help it cook evenly. Folding the parchment paper doesn’t have to be pretty. It just needs to completely cover the fish to ensure it steams properly. Olives: Substitute kalamata olives or mixed olives from the olive bar. Olive Bar Ingredients: Add capers, sun-dried tomatoes, or marinated garlic for a flavor boost. Herbs: Swap either herb for fresh chives, basil, or oregano.
What to Serve with Branzino en Papillote
This Mediterranean branzino en papillote is a complete meal with the bean salad. If you want to serve it with something extra, make this simple arugula salad or buy a loaf of your favorite bakery bread. Here’s the ingredients used in this parchement baked fish dish. Find the complete recipe with measurements in the recipe card below.
White Fish Fillet I used Branzino because I love the mild taste, but you can use any white fish. Kosher Salt and Black Pepper season the fish and beans. White Beans: Use any kind of white bean, like Cannellini, Great Northern, or navy beans. Beans are high in fiber and protein and and a good source of antioxidants. Castelvetrano Olives are some of the best olives. They’re a green Italian olive with a buttery flavor. Artichokes: I prefer jarred marinated artichoke hearts, not canned ones for this recipe. We will use some of the marinade as a dressing for the bean salad. Tomatoes: Use cherry or grape tomatoes which are rich in lycopene and other antioxidants. Lemon: The zest and juice adds brightness and Vitamin C. Olive Oil balances the acidity of the lemon juice. It’s rich in monounsaturated fats and oleocanthal, an anti-inflammatory compound. Herbs: Sprinkle fresh parsley and dill over the cooked fish.
Storage
Leftover fish will last in the fridge for three days. You can microwave it, but if you’d prefer not to, reheat it in a 300°F oven until warm or heat in a skillet on the stove.
More Fish Recipes You’ll Love
Grilled Mediterranean Salmon Broiled Tilapia with Garlic Fish with Tomato Sauce, White Wine, and Capers Grilled Fish in Foil Packets Flounder Piccata
