Description
This Mediterranean Fish recipe en Papillote is a simple, flavorful dish where tender white fish fillets are baked in parchment paper with a vibrant mix of tomatoes, olives, capers, red onion, bell pepper, garlic, and aromatic herbs. The cooking method steams the fish with fresh ingredients and aromatic liquids like white wine and olive oil, creating a healthy, aromatic, and visually appealing meal perfect for a quick dinner.
Ingredients
Fish and Main Ingredients
- 2 (6-ounce) white fish fillets (such as grouper, cod, barramundi, halibut, or sea bass)
- Salt and freshly ground black pepper, to taste
Vegetables and Flavors
- 1/2 pint grape tomatoes (1 cup), halved
- 12 Kalamata olives, pitted and halved
- 2 tablespoons drained capers
- Thin slices of red onion (to taste)
- Thin slices of red bell pepper (to taste)
- 2 cloves garlic, finely chopped
Liquids and Seasonings
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons dry white wine
- 1/2 teaspoon crushed red pepper flakes (adjust to taste and tolerance)
- 2 lemon slices
- Chopped fresh parsley (optional, for garnish)
Instructions
- Preheat the oven: Set your oven temperature to 400°F (200°C) to get it ready for baking.
- Prepare parchment packets: Cut two pieces of parchment paper, each about 18 inches long. Fold each piece in half and cut into a half-circle, oval, or heart shape. Open them flat and place them on a baking sheet.
- Season the fish: Rinse the fish fillets under cold water and pat dry with paper towels. Season both sides evenly with salt and freshly ground black pepper.
- Assemble the fish packets: Place a fillet on one half of each parchment piece. Distribute the tomatoes, olives, capers, red onion, red bell pepper, chopped garlic, olive oil, white wine, and crushed red pepper flakes evenly over the fish. Top each fillet with a lemon slice and sprinkle chopped fresh parsley if you like.
- Seal the packets: Fold the other half of the parchment over the fish and carefully seal the edges. For the French method, make small folds every 1/2 to 3/4 inch along the edge until fully sealed. Alternatively, fold the edges 3 to 4 times with a strong crease, then fold the corners 2 to 3 times for a neat seal that puffs well during baking.
- Bake the fish: Place the baking sheet in the preheated oven and bake for 16-18 minutes, until the parchment paper puffs up and the fish is thoroughly cooked and flaky.
- Serve carefully: Remove the baking sheet from the oven. Using scissors, carefully cut open the top of the parchment packet, being cautious of the hot steam that will escape. Transfer the fish and vegetables to plates for serving.
Notes
- Use a firm white fish that holds up well to baking and steaming, like grouper, cod, or sea bass.
- You can customize the vegetables and herbs based on your preference; zucchini or fennel also pair nicely.
- Adjust crushed red pepper flakes according to how spicy you prefer the dish.
- To make this recipe gluten-free and low fat, ensure all ingredients (like white wine and capers) are free from additives.
- Use kitchen scissors to open the packets safely to avoid steam burns.
- Leftovers can be refrigerated in an airtight container for up to 2 days but are best enjoyed fresh.
- Prep Time: 10 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
