Mediterranean baked Fish en Papillote topped with a beans, Castelvetrano olives, artichoke hearts, cherry tomatoes, and recent herbs.
Fish en Papillote
I really like a wholesome one-pot meal, so this Fish en Papillote (Fish in Parchement) isn’t simply simple, 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 wholesome dinner. Extra Mediterranean Food regimen recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m at all times searching for wholesome dinner concepts, and I liked how this fish papillote turned out!
These days, 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 not 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 number of extra explanation why this works:
- Simple: Most of that prepare dinner time is fingers off and clear up is simple!
- Wholesome: Fish is a superb 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 recognized for his or her potential to cut back irritation within the physique.
- Nice for a lot of dietary restrictions: Mediterranean Food regimen 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 gentle 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 great supply of antioxidants.
- Castelvetrano Olives are a number of the finest 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 number 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 recent parsley and dill over the cooked fish.
How one can 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. 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: Lower 4 items of parchment which are 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.
- Convey the branzino fish to room temperature to assist it prepare dinner evenly.
- Folding the parchment paper doesn’t must 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 recent 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 possibly can 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 Dimension: 1 packet
- 4 6-ounce boneless skinless white fish filets, similar to branzino, bass, flounder, and many others.
- 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 recent parsley, chopped
- 2 tablespoons recent 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 & carry 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 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 means 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 could be added to the salad for a taste enhance; assume olive bar components like capers, solar dried tomatoes, marinated garlic or combined olives.
*Folding the parchment doesn’t must 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 kind of flaky white fish could be cooked en papillotte. Since branzino is native to the Mediterranean Sea, I assumed it was a great possibility for this Mediterranean recipe. You possibly can substitute no matter white fish you favor or is obtainable.
Sure, white beans, like different beans and legumes, comprise anti-inflammatory compounds. They’re wealthy in antioxidants, fiber, and numerous vitamins, similar to magnesium, which assist scale back irritation within the physique.
Moreover, white beans have a low glycemic index, which will help stabilize blood sugar ranges and contribute to general well being. Together with white beans in your food plan as a part of a balanced and diverse meal plan could assist assist general well- being and reduce irritation.
