Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artichoke hearts, cherry tomatoes, and contemporary herbs.
Fish en Papillote
I like a wholesome one-pot meal, so this Fish en Papillote (Fish in Parchement) isn’t simply straightforward, is so scrumptious! A whole meal in a single with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for straightforward clear up. I used delicate branzino filets, however any white fish will work. It’s topped with a flavorful white bean salad loaded with olives, artichokes tomatoes and contemporary herb, making a scrumptious wholesome dinner. Extra Mediterranean Weight loss plan recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m at all times in search of wholesome dinner concepts, and I liked how this fish papillote turned out!
Currently, I’ve been consuming extra anti-inflammatory meals and fish and leaning in direction of many Mediterranean-inspired dishes. Since I attempt to eat fish no less than three to 4 occasions per week, switching up how I put together it’s key so I don’t get bored. This fish in parchment paper couldn’t be simpler and the flavors are so good! Fancy sufficient to make for firm, but easy sufficient for a weeknight dinner. Right here’s a couple of extra explanation why this works:
- Straightforward: Most of that cook dinner time is arms off and clear up is simple!
- Wholesome: Fish is a superb low-calorie, high-protein choice.
- Anti-Inflammatory: This recipe is anti-inflammatory as a result of it options elements like fish, olives, artichokes, tomatoes, and olive oil, that are wealthy in omega-3 fatty acids, antioxidants, and wholesome fat, all recognized for his or her means to scale back irritation within the physique.
- Nice for a lot of dietary restrictions: Mediterranean Weight loss plan pleasant, Passover-friendly, Anti-inflammatory, Excessive-Fiber, Gluten-free and Dairy-free.
What’s fish is cooked “en papillote”?
“En papillote” means “in paper” or “in parchment” in French. It’s a cooking approach by which you wrap fish, rooster, shrimp, or different lean protein in parchment paper and bake the meals by steaming it.
Fish Papillote Substances
Right here’s the elements used on this parchement baked fish dish. Discover the entire recipe with measurements within the recipe card beneath.
- White Fish Fillet I used Branzino as a result of I like the delicate style, however you should use any white fish.
- Kosher Salt and Black Pepper season the fish and beans.
- White Beans: Use any form of white bean, like Cannellini, Nice Northern, or navy beans. Beans are excessive in fiber and protein and and a very good supply of antioxidants.
- Castelvetrano Olives are a few of the greatest olives. They’re a inexperienced Italian olive with a buttery taste.
- Artichokes: I favor jarred marinated artichoke hearts, not canned ones for this recipe. We’ll use a few of the marinade as a dressing for the bean salad.
- Tomatoes: Use cherry or grape tomatoes that are wealthy in lycopene and different antioxidants.
- Lemon: The zest and juice provides brightness and Vitamin C.
- Olive Oil balances the acidity of the lemon juice. It’s wealthy in monounsaturated fat and oleocanthal, an anti-inflammatory compound.
- Herbs: Sprinkle contemporary parsley and dill over the cooked fish.
Find out how to Make Fish en Papillote
Right here’s the step-by step pictures to make this baked fish. See recipe card for precise recipe.
- Season the fish with salt. Depart it on the counter, uncovered, and produce it to room temperature.
- Mediterranean Bean Salad: Mix the beans, olives, artichokes, artichoke marinade, cherry tomatoes, lemon zest and juice, olive oil, salt, and pepper in a medium bowl.
- Prep the Parchment Paper: Minimize 4 items of parchment which can be double the size of the filets.
- Wrap the Fish in Parchment: Heart every filet on the parchment and high with bean salad. Tightly fold the paper closed and place the parcels right into a baking dish. Bake the branzino en papillote within the oven for half-hour at 375°F.
- To serve, unfold the parchment and high every bit with parsley and dill.
Variations and Ideas
- Fish: Snapper fillet, sea bass, or flounder would work in case you can’t discover Branzino.
- Deliver the branzino fish to room temperature to assist it cook dinner evenly.
- Folding the parchment paper doesn’t should be fairly. It simply must utterly cowl the fish to make sure it steams correctly.
- Olives: Substitute kalamata olives or combined olives from the olive bar.
- Olive Bar Substances: Add capers, sun-dried tomatoes, or marinated garlic for a taste increase.
- Herbs: Swap both herb for contemporary chives, basil, or oregano.
What to Serve with Branzino en Papillote
This Mediterranean branzino en papillote is a whole meal with the bean salad. If you wish to serve it with one thing additional, make this easy arugula salad or purchase a loaf of your favourite bakery bread.
Storage
Leftover fish will final within the fridge for 3 days. You’ll be able to microwave it, however in case you’d favor to not, reheat it in a 300°F oven till heat or warmth in a skillet on the range.
Extra Fish Recipes You’ll Love
Yield: 4 servings
Serving Measurement: 1 packet
- 4 6-ounce boneless skinless white fish filets, resembling branzino, bass, flounder, and so on.
- 3/4 teaspoon kosher salt and black pepper, divided
- 1½ cups canned white beans, drained and rinsed
- ½ cup castelvetrano olives, crushed
- ½ cup marinated artichoke hearts, quartered, marinating liquid reserved
- ½ cup cherry tomatoes, or grape tomatoes, halved
- 1 lemon, zest and juice of
- 2 teaspoons additional virgin olive oil
- 2 tablespoons contemporary parsley, chopped
- 2 tablespoons contemporary dill, chopped
- 4 giant items parchment paper, double the size of the fish
-
Preheat the oven to 375F.
-
Season the branzino filets with 1/2 teaspoon salt & convey to room temperature, uncovered.
-
In a medium bowl, mix white beans, olives, artichoke hearts, 2 tablespoons artichoke marinade, cherry tomatoes, lemon zest & juice, olive oil, 1/4 teaspoon salt & 1/4 teaspoon black pepper.
-
Minimize parchment into 4 giant rectangles, about double the size of the fish.
-
Heart every filet within the parchment and high with a heaping 3/4 cup of the bean salad. Tightly fold the parchment closed so no steam comes out*, place the parcels right into a baking dish.
-
Bake half-hour, till the fish is cooked by.
-
To serve, unfold the parchment and high every with parsley and dill.
Final Step:
Please go away a score and remark letting us know the way you favored this recipe! This helps our enterprise to thrive and proceed offering free, high-quality recipes for you.
- Different Mediterranean elements will be added to the salad for a taste increase; assume olive bar elements like capers, solar dried tomatoes, marinated garlic or combined olives.
*Folding the parchment doesn’t should be fairly, simply environment friendly. Begin at one finish folding the 2 items collectively after which observe the seam.
Serving: 1 packet, Energy: 383 kcal, Carbohydrates: 26.5 g, Protein: 39 g, Fats: 13 g, Saturated Fats: 2 g, Ldl cholesterol: 69 mg, Sodium: 839 mg, Fiber: 6 g, Sugar: 1 g
FAQs
Most any sort of flaky white fish will be cooked en papillotte. Since branzino is native to the Mediterranean Sea, I believed it was a very good choice for this Mediterranean recipe. You’ll be able to substitute no matter white fish you favor or is on the market.
Sure, white beans, like different beans and legumes, comprise anti-inflammatory compounds. They’re wealthy in antioxidants, fiber, and varied vitamins, resembling magnesium, which assist scale back irritation within the physique.
Moreover, white beans have a low glycemic index, which might help stabilize blood sugar ranges and contribute to total well being. Together with white beans in your weight-reduction plan as a part of a balanced and diverse meal plan could assist assist total well- being and reduce irritation.