Parchment Wrapped Fish
Delight in the simplicity and elegance of Parchment Wrapped Fish, a healthy and flavorful dish bursting with vibrant Mediterranean-inspired ingredients. This recipe features tender white fish fillets like cod, halibut, or tilapia, nestled alongside thinly sliced zucchini, caramelized cherry tomatoes, and sweet bell peppers, all seasoned with fragrant thyme, parsley, and a drizzle of olive oil. The parchment paper technique gently steams the fish and vegetables to perfection, locking in moisture and enhancing their natural flavors. Ready in just 35 minutes, this dish is an ideal weeknight dinner that feels like a gourmet treat. Perfect for light, wholesome meals, this recipe is inherently versatile and makes cleanup a breeze, as it's all cooked in its own convenient packet. Serve straight from the parchment for a rustic, restaurant-worthy presentation!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (e.g., cod, halibut, or tilapia)
- 1 medium zucchini, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, thinly sliced
- 1 small shallot, thinly sliced
- 1 medium lemon, thinly sliced
- 4 tablespoons olive oil
- 2 tablespoons fresh parsley, chopped
- 4 sprigs fresh thyme sprigs
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 4 sheets parchment paper
Instructions
Preheat your oven to 400°F (200°C).
Cut 4 large sheets of parchment paper, approximately 14 inches by 12 inches each.
Season the fish fillets with salt and black pepper on both sides, then set aside.
In a large mixing bowl, combine the sliced zucchini, cherry tomatoes, red bell pepper, and shallot. Drizzle with 2 tablespoons of olive oil, and season with a pinch of salt and pepper. Toss to coat.
Lay one piece of parchment paper on a flat surface. Fold it in half, then reopen to create a crease in the center.
Place one fish fillet on one half of the parchment sheet, close to the crease. Top the fish with an even portion of the vegetable mixture.
Add a slice or two of lemon on top of the vegetables, along with 1 thyme sprig and some chopped parsley.
Drizzle 1 tablespoon of olive oil over the fish and vegetables.
Fold the other half of the parchment paper over the fish and vegetables. Starting at one end, make small overlapping folds along the edges to seal the packet completely. Ensure no gaps are left, as this will allow steam to escape.
Repeat the process for the remaining 3 fillets and parchment sheets.
Place the parchment packets on a baking sheet, ensuring they do not overlap.
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the baking sheet from the oven and transfer the packets to individual serving plates.
Carefully open the parchment to release the steam (be cautious, as it will be hot) and serve directly in the packet or transfer the fish and vegetables to a plate.
Nutrition Facts
Calories |
1016 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 9.7 g | 48% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 2633 mg | 114% | |
| Total Carbohydrate | 32.8 g | 12% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 17.2 g | ||
| Protein | 87.0 g | 174% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 180 mg | 14% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 2570 mg | 55% | |
*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.
