Fish en Papillote

Fish en Papillote is a healthy and aromatic seafood dish that steams fish and vegetables in a parchment paper packet, allowing the flavors to meld beautifully. This dish is not only visually appealing but also retains moisture and nutrients, making it a perfect high-protein meal.

Ingredients

• Fresh white fish fillets (such as cod or tilapia) - 300 grams
• Cherry tomatoes - 150 grams, halved
• Zucchini - 1 medium, thinly sliced
• Red bell pepper - 1, thinly sliced
• Garlic - 2 cloves, minced
• Fresh basil - 10 grams, chopped
• Olive oil - 2 tablespoons
• Lemon - 1, juiced and zested
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parchment paper - 2 large sheets

Steps

1. Preheat the oven to 200°C (400°F).
2. Prepare two large sheets of parchment paper, approximately 30 cm x 40 cm each.
3. In a bowl, mix the cherry tomatoes, zucchini, red bell pepper, garlic, basil, olive oil, lemon juice, salt, and black pepper.
4. Place a fish fillet in the center of each parchment sheet and top with the vegetable mixture.
5. Sprinkle lemon zest over the fish and vegetables.
6. Fold the parchment paper over the fish and crimp the edges to seal tightly, creating a packet.
7. Place the packets on a baking sheet and bake in the preheated oven for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven, carefully open the packets (watch for steam), and serve immediately.

Nutrition

• Calories: 300
• Protein: 35 g
• Carbs: 14 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.45 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in vitamins and minerals from the vegetables, promoting overall wellness.

Tags