French · Lunch · Dinner
Fish en Papillote
Poisson en papillote
Flaky white fish steamed in its own parcel with crisp julienned vegetables, lemon and fresh herbs, so it comes out tender, fragrant and juicy with barely any added fat. Opening the puffed parchment at the table is half the fun.
- Prep
- 20 min
- Cook
- 15 min
- Total
- 35 min
- Serves
- 4
Calories come from: Carbs 24% · Fat 21% · Protein 55%
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Ingredients
For 4 servings- 4 fillets (about 150 g each)Cod fillets, skinless
- 1 large120 gCarrot, cut into thin matchsticks
- 1 medium200 gZucchini, cut into thin matchsticks
- 1 medium90 gLeek, white and light green part, thinly sliced
- 1 cup150 gCherry tomatoes, halved
- 1 medium100 gLemon, thinly sliced
- 2 cloves6 gGarlic, thinly sliced
- 1 tbsp14 gOlive oil
- 4 tbsp60 gDry white wine
- 8 small sprigsFresh thyme sprigs
- 2 tbsp8 gFresh parsley, chopped
- 1/2 tspSalt
- 1/4 tspBlack pepper, ground
Steps
- 1
Heat the oven to 200 °C / 400 °F.
- 2
Cut four large sheets of parchment paper, about 40 cm (16 in) long, and fold each in half to make a crease.
- 3
Toss the carrot, zucchini, leek and garlic with half the olive oil and a pinch of the salt.
- 4
Divide the vegetables between the parchment sheets, piling them next to the crease.
- 5
Pat the cod dry, season with the remaining salt and the pepper, and lay a fillet on each vegetable pile.
- 6
Top each fillet with cherry tomatoes, lemon slices and two thyme sprigs.
- 7
Drizzle each parcel with 1 tbsp white wine and the remaining olive oil.
- 8
Fold the parchment over the fish and crimp the edges tightly in small overlapping folds to seal.
- 9
Place the parcels on a baking tray and bake for 12-15 minutes, until puffed and the fish flakes easily and reaches 63 °C / 145 °F inside.
- 10
Rest for 2 minutes, then carefully cut open the parcels, watching out for hot steam.
- 11
Sprinkle with chopped parsley and serve straight from the paper.
Swaps, storage and make-ahead
Swaps
- Use skinless hake, haddock or pollock fillets instead of cod if they are easier to find or better value.
- Replace the white wine with low-sodium vegetable broth or an extra squeeze of lemon juice if you prefer to cook without alcohol.
- Swap the leek for thinly sliced red onion or fennel for a slightly different flavour.
- Use fresh dill or a pinch of dried oregano instead of thyme if that is what you have on hand.
Storage
This dish is best eaten fresh, straight from the parcel. Refrigerate any leftovers in an airtight container within 2 hours and eat within 1 to 2 days, reheating gently until steaming hot; freezing is not recommended, as the fish and vegetables turn watery.
Make ahead
Cut the vegetables, slice the lemon and garlic, and cut the parchment up to a day ahead, storing the prepped vegetables covered in the fridge. Assemble and seal the parcels no more than a few hours before baking, and keep them chilled until they go in the oven.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: FishSulphites
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (339 g) | Per 100 g | |
|---|---|---|
| Calories | 219 kcal | 65 kcal |
| Protein | 28.8 g | 8.5 g |
| Carbohydrates | 12.8 g | 3.8 g |
| of which sugars | 5.3 g | 1.6 g |
| Fiber | 3.2 g | 0.9 g |
| Fat | 5 g | 1.5 g |
| of which saturated | 0.8 g | 0.2 g |
| Sodium | 406 mg | 120 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
