Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artichoke hearts, cherry tomatoes, and recent 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 recent herb, making a scrumptious healthy dinner. Extra Mediterranean Diet recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m at all times on the lookout for healthy dinner ideas, and I cherished how this fish papillote turned out!
These days, I’ve been consuming extra anti-inflammatory meals and fish and leaning in the direction of many Mediterranean-inspired dishes. Since I attempt to eat fish at the least 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 just a few extra the explanation why this works:
- Straightforward: Most of that cook dinner time is fingers off and clear up is straightforward!
- Wholesome: Fish is a superb low-calorie, high-protein possibility.
- Anti-Inflammatory: This recipe is anti-inflammatory as a result of it options substances like fish, olives, artichokes, tomatoes, and olive oil, that are wealthy in omega-3 fatty acids, antioxidants, and wholesome fat, all identified for his or her means to cut back irritation within the physique.
- Nice for a lot of dietary restrictions: Mediterranean Diet pleasant, Passover-friendly, Anti-inflammatory, High-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 through which you wrap fish, rooster, shrimp, or different lean protein in parchment paper and bake the meals by steaming it.
Fish Papillote Elements
Right here’s the substances used on this parchement baked fish dish. Discover the entire recipe with measurements within the recipe card under.
- 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 superb supply of antioxidants.
- Castelvetrano Olives are among the finest olives. They’re a inexperienced Italian olive with a buttery taste.
- Artichokes: I want jarred marinated artichoke hearts, not canned ones for this recipe. We’ll use among 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 recent parsley and dill over the cooked fish.
The best way to Make Fish en Papillote
Right here’s the step-by step images to make this baked fish. See recipe card for precise recipe.
- Season the fish with salt. Go away it on the counter, uncovered, and convey 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: Lower 4 items of parchment which are double the size of the filets.
- Wrap the Fish in Parchment: Middle every filet on the parchment and prime 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 prime every bit with parsley and dill.
Variations and Suggestions
- Fish: Snapper fillet, sea bass, or flounder would work if you happen to can’t discover Branzino.
- Convey the branzino fish to room temperature to assist it cook dinner evenly.
- Folding the parchment paper doesn’t need to be fairly. It simply must fully cowl the fish to make sure it steams correctly.
- Olives: Substitute kalamata olives or blended olives from the olive bar.
- Olive Bar Elements: Add capers, sun-dried tomatoes, or marinated garlic for a taste enhance.
- Herbs: Swap both herb for recent chives, basil, or oregano.
What to Serve with Branzino en Papillote
This Mediterranean branzino en papillote is an entire meal with the bean salad. If you wish to serve it with one thing additional, make this simple 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 if you happen to’d want 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, akin to branzino, bass, flounder, and so forth.
- 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 extra virgin olive oil
- 2 tablespoons recent parsley, chopped
- 2 tablespoons recent dill, chopped
- 4 massive items parchment paper, double the size of the fish
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Preheat the oven to 375F.
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Season the branzino filets with 1/2 teaspoon salt & deliver to room temperature, uncovered.
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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.
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Lower parchment into 4 massive rectangles, about double the size of the fish.
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Middle every filet within the parchment and prime 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.
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Bake half-hour, till the fish is cooked by.
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To serve, unfold the parchment and prime every with parsley and dill.
Final Step:
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- Different Mediterranean substances might be added to the salad for a taste enhance; assume olive bar substances like capers, solar dried tomatoes, marinated garlic or blended olives.
*Folding the parchment doesn’t need to 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 might be cooked en papillotte. Since branzino is native to the Mediterranean Sea, I believed it was a superb possibility for this Mediterranean recipe. You’ll be able to substitute no matter white fish you like or is accessible.
Sure, white beans, like different beans and legumes, comprise anti-inflammatory compounds. They’re wealthy in antioxidants, fiber, and varied vitamins, akin to magnesium, which assist scale back irritation within the physique.
Moreover, white beans have a low glycemic index, which may also help stabilize blood sugar ranges and contribute to general well being. Together with white beans in your eating regimen as a part of a balanced and assorted meal plan might assist assist general well- being and reduce irritation.
