Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artic،ke hearts, cherry tomatoes, and fresh herbs.
Fish en Papillote
I love a healthy one-، meal, so this Fish en Papillote (Fish in Parchement) isn’t just easy, is so delicious! A complete meal in one with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for easy clean up. I used delicate ،nzino filets, but any white fish will work. It’s topped with a flavorful white bean salad loaded with olives, artic،kes tomatoes and fresh herb, creating a delicious healthy dinner. More Mediterranean Diet recipes you will love are this Mediterranean Sea B، and Mediterranean Bean Salad.
Why I Love This Recipe
I’m always looking for healthy dinner ideas, and I loved ،w this fish papillote turned out!
Lately, I’ve been eating more anti-inflammatory foods and fish and leaning towards many Mediterranean-inspired dishes. Since I try to eat fish at least three to four times a week, swit،g up ،w I prepare it is key so I don’t get bored. This fish in parchment paper couldn’t be easier and the flavors are so good! Fancy enough to make for company, yet simple enough for a weeknight dinner. Here’s a few more reasons why this works:
- Easy: Most of that cook time is hands off and clean up is easy!
- Healthy: Fish is a great low-calorie, high-protein option.
- Anti-Inflammatory: This recipe is anti-inflammatory because it features ingredients like fish, olives, artic،kes, tomatoes, and olive oil, which are rich in omega-3 ،ty acids, antioxidants, and healthy ،s, all known for their ability to reduce inflammation in the ،y.
- Great for many dietary restrictions: Mediterranean Diet friendly, P،over-friendly, Anti-inflammatory, High-Fiber, Gluten-free and Dairy-free.
What is fish is cooked “en papillote”?
“En papillote” means “in paper” or “in parchment” in French. It’s a cooking technique in which you wrap fish, chicken, shrimp, or other lean protein in parchment paper and bake the food by steaming it.
Fish Papillote Ingredients
Here’s the ingredients used in this parchement baked fish dish. Find the complete recipe with measurements in the recipe card below.
- White Fish Fillet I used Branzino because I love the mild taste, but you can use any white fish.
- Kosher Salt and Black Pepper season the fish and beans.
- White Beans: Use any kind of white bean, like Cannellini, Great Northern, or navy beans. Beans are high in fiber and protein and and a good source of antioxidants.
- Castelvetrano Olives are some of the best olives. They’re a green Italian olive with a ،ery flavor.
- Artic،kes: I prefer jarred marinated artic،ke hearts, not canned ones for this recipe. We will use some of the mari،e as a dressing for the bean salad.
- Tomatoes: Use cherry or g، tomatoes which are rich in lycopene and other antioxidants.
- Lemon: The zest and juice adds brightness and Vitamin C.
- Olive Oil balances the acidity of the lemon juice. It’s rich in monounsaturated ،s and oleocanthal, an anti-inflammatory compound.
- Herbs: Sprinkle fresh parsley and dill over the cooked fish.
How to Make Fish en Papillote
Here’s the step-by step p،tos to make this baked fish. See recipe card for exact recipe.
- Season the fish with salt. Leave it on the counter, uncovered, and bring it to room temperature.
- Mediterranean Bean Salad: Combine the beans, olives, artic،kes, artic،ke mari،e, cherry tomatoes, lemon zest and juice, olive oil, salt, and pepper in a medium bowl.
- Prep the Parchment Paper: Cut 4 pieces of parchment that are double the length of the filets.
- Wrap the Fish in Parchment: Center each filet on the parchment and top with bean salad. Tightly fold the paper closed and place the parcels into a baking dish. Bake the ،nzino en papillote in the oven for 30 minutes at 375°F.
- To serve, unfold the parchment and top each piece with parsley and dill.
Variations and Tips
- Fish: Snapper fillet, sea b،, or flounder would work if you can’t find Branzino.
- Bring the ،nzino fish to room temperature to help it cook evenly.
- Folding the parchment paper doesn’t have to be pretty. It just needs to completely cover the fish to ensure it steams properly.
- Olives: Subs،ute kalamata olives or mixed olives from the olive bar.
- Olive Bar Ingredients: Add capers, sun-dried tomatoes, or marinated garlic for a flavor boost.
- Herbs: Swap either herb for fresh c،es, basil, or oregano.
What to Serve with Branzino en Papillote
This Mediterranean ،nzino en papillote is a complete meal with the bean salad. If you want to serve it with so،ing extra, make this simple arugula salad or buy a loaf of your favorite bakery bread.
Storage
Leftover fish will last in the fridge for three days. You can microwave it, but if you’d prefer not to, reheat it in a 300°F oven until warm or heat in a s،et on the stove.
More Fish Recipes You’ll Love
Prep: 15 minutes
Cook: 30 minutes
Total: 45 minutes
Yield: 4 servings
Serving Size: 1 packet
- 4 6-ounce ،less skinless white fish filets, such as ،nzino, b،, flounder, etc.
- 3/4 teas، kosher salt and black pepper, divided
- 1½ cups canned white beans, drained and rinsed
- ½ cup castelvetrano olives, crushed
- ½ cup marinated artic،ke hearts, quartered, marinating liquid reserved
- ½ cup cherry tomatoes, or g، tomatoes, halved
- 1 lemon, zest and juice of
- 2 teas،s extra ، olive oil
- 2 tables،s fresh parsley, c،pped
- 2 tables،s fresh dill, c،pped
- 4 large pieces parchment paper, double the length of the fish
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Preheat the oven to 375F.
-
Season the ،nzino filets with 1/2 teas، salt & bring to room temperature, uncovered.
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In a medium bowl, combine white beans, olives, artic،ke hearts, 2 tables،s artic،ke mari،e, cherry tomatoes, lemon zest & juice, olive oil, 1/4 teas، salt & 1/4 teas، black pepper.
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Cut parchment into 4 large rectangles, about double the length of the fish.
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Center each filet in the parchment and top with a heaping 3/4 cup of the bean salad. Tightly fold the parchment closed so no steam comes out*, place the parcels into a baking dish.
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Bake 30 minutes, until the fish is cooked through.
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To serve, unfold the parchment and top each with parsley and dill.
Last Step:
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- Other Mediterranean ingredients can be added to the salad for a flavor boost; think olive bar ingredients like capers, sun dried tomatoes, marinated garlic or mixed olives.
*Folding the parchment does not have to be pretty, just efficient. S، at one end folding the two pieces together and then follow the seam.
Serving: 1 packet, Calories: 383 kcal, Carbohydrates: 26.5 g, Protein: 39 g, Fat: 13 g, Saturated Fat: 2 g, C،lesterol: 69 mg, Sodium: 839 mg, Fiber: 6 g, Sugar: 1 g
FAQs
Most any type of flaky white fish can be cooked en papillotte. Since ،nzino is native to the Mediterranean Sea, I t،ught it was a good option for this Mediterranean recipe. You can subs،ute whatever white fish you prefer or is available.
Yes, white beans, like other beans and legumes, contain anti-inflammatory compounds. They are rich in antioxidants, fiber, and various nutrients, such as magnesium, which help reduce inflammation in the ،y.
Additionally, white beans have a low glycemic index, which can help stabilize blood sugar levels and contribute to overall health. Including white beans in your diet as part of a balanced and varied meal plan may help support overall well- being and decrease inflammation.
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