Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artichoke hearts, cherry tomatoes, and contemporary herbs.
Fish en Papillote
I really like a wholesome one-pot meal, so this Fish en Papillote (Fish in Parchement) isn’t simply straightforward, is so scrumptious! An entire meal in a single with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for simple 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 program recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m all the time searching for 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 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 a couple of extra the reason why this works:
- Straightforward: Most of that prepare dinner time is fingers off and clear up is simple!
- Wholesome: Fish is a good low-calorie, high-protein possibility.
- Anti-Inflammatory: This recipe is anti-inflammatory as a result of it options components 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 capability to cut back irritation within the physique.
- Nice for a lot of dietary restrictions: Mediterranean Weight loss program 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 method wherein 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 components 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 really like the delicate style, however you need to use any white fish.
- Kosher Salt and Black Pepper season the fish and beans.
- White Beans: Use any sort 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 finest olives. They’re a inexperienced Italian olive with a buttery taste.
- Artichokes: I choose 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.
Learn how to Make Fish en Papillote
Right here’s the step-by step pictures to make this baked fish. See recipe card for actual recipe.
- Season the fish with salt. Go away 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: Reduce 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 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 in case you can’t discover Branzino.
- Carry the branzino fish to room temperature to assist it prepare dinner evenly.
- Folding the parchment paper doesn’t should be fairly. It simply must fully 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 enhance.
- Herbs: Swap both herb for contemporary 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 further, 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 possibly can microwave it, however in case you’d choose 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 Dimension: 1 packet
- 4 6-ounce boneless skinless white fish filets, reminiscent of 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 further virgin olive oil
- 2 tablespoons contemporary parsley, chopped
- 2 tablespoons contemporary dill, chopped
- 4 giant 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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Reduce parchment into 4 giant rectangles, about double the size of the fish.
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Heart 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 way of.
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To serve, unfold the parchment and prime every with parsley and dill.
Final Step:
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- Different Mediterranean components might be added to the salad for a taste enhance; suppose olive bar components 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 comply with 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 assumed it was a very good possibility for this Mediterranean recipe. You possibly can substitute no matter white fish you favor or is accessible.
Sure, white beans, like different beans and legumes, include anti-inflammatory compounds. They’re wealthy in antioxidants, fiber, and numerous vitamins, reminiscent of magnesium, which assist cut back irritation within the physique.
Moreover, white beans have a low glycemic index, which can assist stabilize blood sugar ranges and contribute to general well being. Together with white beans in your food regimen as a part of a balanced and diversified meal plan might assist help general well- being and reduce irritation.
