Description
Mediterranean fish en papillote combines delicate fish with zesty herbs and vegetables, creating a foolproof dinner method. Parchment paper seals in flavors while ensuring tender, perfectly cooked seafood you’ll crave again and again.
Ingredients
Scale
Protein:
- 4 fish fillets (salmon, cod, or halibut)
Vegetables:
- 1 zucchini, thinly sliced
- 1 red bell pepper, thinly sliced
- 2 cloves garlic, minced
Seasonings and Additional Ingredients:
- 4 sprigs fresh thyme or dill
- 1 lemon, thinly sliced
- 2 tablespoons (30 milliliters) olive oil
- Salt to taste
- Pepper to taste
- Parchment paper
Instructions
- Arrange oven rack in the middle position and heat to 400F (200C) for optimal cooking environment.
- Cut parchment paper into large squares, ensuring enough space to enclose fish and vegetables comfortably.
- Create a delicate vegetable base by layering thin zucchini and vibrant red bell pepper slices in the center of each parchment square.
- Gently position fish fillet atop the vegetable foundation, ensuring even placement and balanced coverage.
- Enhance flavor profile by drizzling olive oil, scattering minced garlic, and seasoning with salt and pepper across the fish surface.
- Crown the fillet with fragrant lemon slices and delicate herb sprigs of thyme or dill for aromatic complexity.
- Carefully fold parchment paper edges, creating a tightly sealed packet that will steam and protect the delicate fish during cooking.
- Transfer sealed packets onto a clean baking sheet, maintaining equal spacing between parcels.
- Bake in preheated oven for 12-15 minutes, monitoring fish until it becomes opaque and easily flakes with gentle pressure.
- Remove from oven and allow packets to rest for one minute before carefully opening to preserve steam and aroma.
- Serve immediately, presenting each perfectly cooked fish parcel directly on individual plates.
Notes
- Opt for fresh, high-quality fish like cod, halibut, or salmon for the best flavor and texture.
- Use parchment paper to create a steamy, moist cooking environment that keeps the fish tender and prevents drying out.
- Experiment with different herbs like basil, parsley, or tarragon to customize the flavor profile of your dish.
- For a low-carb or keto-friendly version, replace zucchini with low-carb vegetables like asparagus or spinach.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner, Appetizer
- Method: Baking
- Cuisine: French
Nutrition
- Serving Size: 4
- Calories: 280 kcal
- Sugar: 3 g
- Sodium: 150 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 25 g
- Cholesterol: 60 mg