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! A whole 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 Food regimen recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Why I Love This Recipe
I’m all the time in search of wholesome dinner concepts, and I beloved how this fish papillote turned out!
Recently, 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 a minimum of three to 4 occasions every 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 the reason why this works:
- Simple: Most of that prepare dinner time is arms off and clear up is simple!
- Wholesome: Fish is a good low-calorie, high-protein choice.
- 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 capacity to scale 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 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 components used on this parchement baked fish dish. Discover the whole recipe with measurements within the recipe card under.
- White Fish Fillet I used Branzino as a result of I really 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 type 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 among the finest olives. They’re a inexperienced Italian olive with a buttery taste.
- Artichokes: I desire jarred marinated artichoke hearts, not canned ones for this recipe. We are going to 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 contemporary parsley and dill over the cooked fish.
Make Fish en Papillote
Right here’s the step-by step images to make this baked fish. See recipe card for actual recipe.
- Season the fish with salt. Depart 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: Reduce 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 should you can’t discover Branzino.
- Convey the branzino fish to room temperature to assist it prepare 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 combined olives from the olive bar.
- Olive Bar Elements: 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 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 should you’d desire 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 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 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 & 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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Reduce parchment into 4 massive 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 via.
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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 may be added to the salad for a taste increase; assume olive bar components like capers, solar dried tomatoes, marinated garlic or combined olives.
*Folding the parchment doesn’t need to 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 may be cooked en papillotte. Since branzino is native to the Mediterranean Sea, I assumed it was a very good choice for this Mediterranean recipe. You possibly can substitute no matter white fish you like or is obtainable.
Sure, white beans, like different beans and legumes, include anti-inflammatory compounds. They’re wealthy in antioxidants, fiber, and varied vitamins, similar to 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 general well being. Together with white beans in your eating regimen as a part of a balanced and different meal plan might assist help general well- being and reduce irritation.
