Equipment
Ingredients
Fish
- 600 g white fish fillets, room temperature
Vegetables
- 200 g zucchini, julienned
- 150 g carrot, julienned
- 150 g cherry tomatoes, halved
- 50 g shallot, thinly sliced
Aromatics & Seasoning
- 60 ml extra virgin olive oil
- 1 lemon, sliced into rounds
- 10 g fresh thyme, whole sprigs
- 5 g fine sea salt
- 2 g black pepper, freshly ground
- 60 ml dry white wine
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 317 kcal
- Protein
- 27 g
- Carbohydrates
- 12 g
- Fat
- 16 g
- Fiber
- 4 g
- Sugar
- 6 g
- Sodium
- 840 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 2 g
- Cholesterol
- 81 mg
- Potassium
- 736 mg
- Calcium
- 57 mg
- Iron
- 1.3 mg
- Magnesium
- 50 mg
- Phosphorus
- 378 mg
- Zinc
- 0.8 mg
- Vitamin A
- 345 mcg
- Vitamin C
- 26 mg
- Vitamin D
- 0.8 mcg
- Vitamin E
- 3.1 mg
- Vitamin K
- 15 mcg
- Vitamin B6
- 0.6 mg
- Vitamin B12
- 2.8 mcg
- Thiamin
- 0.08 mg
- Riboflavin
- 0.13 mg
- Niacin
- 5.5 mg
- Folate
- 33 mcg
- Water
- 192 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C (400°F). Ensure the oven rack is in the center position.
Prepare the parchment packets. Cut four large squares of parchment paper (approx. 35x35cm). Fold each square in half and cut out a large heart shape, similar to making a paper valentine.
Open a parchment heart flat. On one side of the crease, place a bed of julienned carrots, zucchini, and sliced shallots. Season the vegetables lightly with a pinch of salt and pepper.
Place a fish fillet directly on top of the vegetable bed. Scatter halved cherry tomatoes around the fish.
Drizzle the fish with olive oil and the white wine (if using). Season generously with salt and pepper. Top with 1-2 lemon slices and a sprig of fresh thyme.
Seal the packet. Fold the other half of the parchment heart over the fish. Starting at the top curve, make small, tight overlapping folds along the open edge to seal the packet completely. Twist the tail end tightly to secure.
Place the sealed packets on a baking sheet. Bake for 12 to 15 minutes, depending on the thickness of the fish. The packets should puff up with steam.
Transfer the packets to plates. Carefully cut an 'X' in the top of the paper or tear it open. CAUTION: Extremely hot steam will escape immediately.
Chef's Notes
- Uniformity is key: ensure your vegetables (especially carrots) are julienned thinly and evenly so they cook at the same rate as the fish.
- Presentation: Serve the fish directly in the paper packet. It creates a dramatic puff of aromatic steam at the table which enhances the dining experience.
- Variations: You can substitute the white wine with vegetable broth, soy sauce (for non-paleo), or simply extra lemon juice.
- Parchment hack: If you find folding the parchment difficult, you can use aluminum foil, though the presentation is less elegant and the acidity of the lemon may react slightly with the foil.
Storage
Refrigerator: 1 day — Best eaten immediately. Reheated fish may become rubbery.
Troubleshooting
Fish is dry or rubbery
Cause: Overcooking or the packet seal was not tight enough
Fix: Drizzle with extra olive oil or lemon juice immediately upon opening to add moisture
Prevention: Check fish at the 12-minute mark; ensure parchment folds are crimped tightly to trap steam
Cultural Context
En papillote (French for 'in parchment') is a classic cooking method designed to enhance delicate flavors. By sealing ingredients in a pouch, the food steams in its own juices, preserving vitamins and moisture without requiring heavy sauces or fats.
