Healthy Fish en Papillote: A Simple, Flavorful One-Dish Meal
If you’re looking for a delicious and healthy meal that’s both easy to prepare and full of flavor, look no further than Healthy Fish en Papillote. This recipe comes from the back of a box in France, and it’s one of those versatile dishes that can be customized based on the fish and herbs you have on hand. Whether you choose salmon, cod, or even a mix of both, this dish delivers tender, flaky fish cooked perfectly with fresh vegetables and aromatic herbs. It’s a great way to incorporate seafood into your meal planning, and it’s an ideal dish for a light dinner or a quick lunch.
The beauty of Fish en Papillote lies in its simplicity. By cooking the fish in parchment or foil, you trap all the natural flavors and moisture inside, creating a meal that’s both juicy and aromatic. Plus, it’s a low-maintenance recipe that requires minimal prep work, making it a fantastic option for beginner cooks. And while it’s delightful on its own, a drizzle of Beurre Blanc Sauce adds an extra layer of richness, making it a special treat.
Recipe Overview
- Cook Time: 20 minutes
- Prep Time: 15 minutes
- Total Time: 35 minutes
- Servings: 4
- Category: One-Dish Meal
- Difficulty Level: Easy
- Keywords: Free of dairy, gluten-free, quick, healthy, oven-baked, beginner-friendly
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Cod fish fillets | 800 grams | Or substitute with salmon fillets |
| Zucchini | 4 medium | Ribboned using a vegetable peeler |
| Tomatoes | 2 large | Diced |
| Fresh chives | 4 tbsp | Chopped |
| Fresh parsley | 4 tbsp | Chopped |
| Salt | 1/2 tsp | To taste |
| Pepper | 1/2 tsp | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 191.8 kcal |
| Fat Content | 1.7 g |
| Saturated Fat Content | 0.3 g |
| Cholesterol Content | 86 mg |
| Sodium Content | 413.5 mg |
| Carbohydrate Content | 5.9 g |
| Fiber Content | 1.9 g |
| Sugar Content | 3.3 g |
| Protein Content | 37.5 g |
Instructions
-
Prepare the Foil:
Start by preparing two fairly long pieces of aluminum foil. Lay them out in a cross pattern on a clean, flat surface like your kitchen counter. This will allow you to bring up the sides of the foil and form a sealed packet around the fish and vegetables. -
Create a Zucchini Bed:
Using a vegetable peeler, ribbon the zucchini lengthwise into long strips. Place these zucchini ribbons in the center of the foil, forming a bed that will cradle the fish fillet. This will not only add flavor but also help keep the fish moist during baking. -
Add the Fish Fillet:
Take a 200-gram fillet of cod (or salmon) and place it on top of the zucchini. If you want to mix things up, you can use a combination of both fish types. The choice of fish is up to you, but cod and salmon work especially well in this dish for their mild flavor and flaky texture. -
Top with Vegetables and Herbs:
Scatter half of a diced tomato over the fish fillet. The freshness of the tomato pairs wonderfully with the richness of the fish. Sprinkle fresh chopped chives and parsley over the top for a burst of color and flavor. Season with salt and pepper to taste. -
Seal the Packet:
Carefully bring up the sides of the foil, ensuring that the fish and vegetables are fully enclosed. Scrunch the edges of the foil tightly to seal the packet. The goal is to trap all the steam inside to ensure the fish stays juicy and tender while cooking. -
Bake:
Preheat your oven to 400°F (200°C). Place the foil packet on a baking sheet and bake for 15 to 20 minutes, depending on the thickness of the fish. If you’re using salmon, the fish should flake easily with a fork when done, while cod will be tender and opaque throughout. -
Serve and Add Beurre Blanc Sauce (Optional):
Once the packet is done baking, carefully transfer it to a plate. Open the foil and serve the fish directly from the packet for a rustic, family-style presentation. If desired, drizzle a little Beurre Blanc Sauce over the fish for extra richness. It’s not necessary, but it’s a delicious touch that elevates the dish. -
Enjoy:
Serve the fish en papillote immediately, either with a side of steamed vegetables, a light salad, or some fluffy quinoa. The foil packet makes for easy cleanup, making this a fantastic option for a stress-free weeknight dinner.
Helpful Tips for Success
- Fish Substitutions: Feel free to switch out the cod or salmon for any other fish fillets you prefer, such as tilapia, halibut, or trout. The key is to choose a mild-flavored fish that will cook well in the foil.
- Herb Variations: While fresh chives and parsley are the traditional herbs in this recipe, you can experiment with others like thyme, dill, or basil to match your preferences or what’s in season.
- Vegetable Options: If zucchini isn’t available, try using thinly sliced bell peppers, fennel, or leeks as a base for the fish. Just make sure the vegetables are cut thinly enough to cook through in the foil packet.
- Make It a Meal: To turn this dish into a full meal, consider adding a side of roasted potatoes, a wild rice blend, or a crisp green salad to balance the light fish.
Why You’ll Love This Recipe
- Quick and Easy: The prep time is minimal, and cooking is fast—perfect for busy weeknights or when you need a healthy meal in a hurry.
- Healthy and Nutritious: With just a small amount of fat, a good dose of protein, and plenty of fiber from the zucchini and tomatoes, this recipe is light yet satisfying. It’s also rich in omega-3 fatty acids (especially if using salmon), making it heart-healthy and anti-inflammatory.
- Customizable: Whether you’re in the mood for cod, salmon, or another fish variety, this recipe can easily be adapted to suit your tastes. Plus, the herbs and vegetables are interchangeable based on what you have in your kitchen.
- Minimal Cleanup: Since the fish is cooked directly in the foil, cleanup is a breeze. No pans to scrub, no dishes to wash—just fold up the foil and toss it out.
This Healthy Fish en Papillote is one of those dishes that feels like a special treat but comes together with minimal effort. Whether you’re cooking for one or feeding the whole family, this recipe makes a delightful, nutritious meal that’s sure to impress.
