Healthy Fish En Papillotte
Delight in a wholesome, fuss-free meal with this Healthy Fish En Papillotte recipe—a French-inspired cooking technique that locks in flavor and nutrients by baking fish and vegetables in parchment paper. Infused with the fresh aromatics of garlic and thyme, tender white fish fillets are paired with zucchini, julienned carrots, juicy cherry tomatoes, and zesty lemon slices in a light olive oil marinade. As the packets bake, the ingredients steam together, creating a beautifully moist and flavorful dish with minimal cleanup. Perfect for busy weeknights or an elegant yet healthy dinner, this recipe is ready in just 35 minutes and delivers a naturally gluten-free, low-calorie option that doesn’t skimp on taste. Serve straight from the parchment for a stunning presentation, and let the fresh, vibrant flavors shine.
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Recipe Information
Ingredients
- 2 pieces White fish fillets (cod, halibut, or tilapia)
- 1 medium Zucchini, thinly sliced
- 1 medium Carrot, julienned
- 8 pieces Cherry tomatoes, halved
- 1 small Lemon, thinly sliced
- 2 tablespoons Olive oil
- 4 sprigs Fresh thyme sprigs
- 2 cloves Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 sheets Parchment paper
Instructions
Preheat your oven to 400°F (200°C).
Prepare two sheets of parchment paper, each approximately 12x16 inches in size. Fold each sheet in half and cut it into a heart shape. Set aside.
In a small bowl, combine the olive oil, minced garlic, salt, and black pepper. Mix well to create a marinade.
Place each parchment sheet flat on a clean surface. On one half of the parchment heart, arrange half of the zucchini slices, carrot strips, and cherry tomato halves as the base layer.
Place one fish fillet on top of the vegetable layer. Brush the fillet with the garlic olive oil marinade.
Top the fish with lemon slices and place two sprigs of fresh thyme on each piece. Drizzle any remaining marinade over the vegetables.
Fold the other half of the parchment heart over the fish and vegetables. Starting from one end, tightly crimp and fold the edges to seal the packet. Ensure there are no gaps where steam can escape.
Place the sealed packets on a baking sheet. Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the packets from the oven and carefully transfer each to a serving plate. Use scissors or a knife to open the parchment (beware of steam). Serve immediately.
Nutrition Facts
Calories |
660 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.5 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 170 mg | 57% | |
| Sodium | 1446 mg | 63% | |
| Total Carbohydrate | 23.2 g | 8% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 10.8 g | ||
| Protein | 73.0 g | 146% | |
| Vitamin D | 17.0 mcg | 85% | |
| Calcium | 171 mg | 13% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 2023 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
