Equipment
Ingredients
Fish and Marinade
- 300 g white fish fillets, skinless
- 15 ml olive oil
- 15 ml lemon juice, freshly squeezed
- 1 garlic, minced
- 3 g salt
- 1 g black pepper, freshly cracked
- 5 g fresh dill, chopped
Vegetable Base
- 150 g zucchini, julienned or thinly sliced
- 100 g cherry tomatoes, halved
- 100 g red bell pepper, thinly sliced
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 308 kcal
- Protein
- 31 g
- Carbohydrates
- 9 g
- Fat
- 17 g
- Fiber
- 3 g
- Sugar
- 6 g
- Sodium
- 671 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 4 g
- Cholesterol
- 90 mg
- Potassium
- 934 mg
- Calcium
- 71 mg
- Iron
- 1.5 mg
- Magnesium
- 78 mg
- Phosphorus
- 464 mg
- Zinc
- 2.0 mg
- Vitamin A
- 150 mcg
- Vitamin C
- 90 mg
- Vitamin D
- 18.0 mcg
- Vitamin E
- 2.3 mg
- Vitamin K
- 11 mcg
- Vitamin B6
- 0.8 mg
- Vitamin B12
- 1.5 mcg
- Thiamin
- 0.27 mg
- Riboflavin
- 0.31 mg
- Niacin
- 5.4 mg
- Folate
- 69 mcg
- Water
- 236 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Preheat the oven to 200°C (400°F). Cut two large rectangular sheets of parchment paper, approximately 40cm by 30cm.
In a mixing bowl, combine the julienned zucchini, halved cherry tomatoes, and sliced red bell pepper. Toss with half of the olive oil and half of the salt and pepper until evenly coated.
Fold each parchment sheet in half crosswise to create a crease, then open them flat. Divide the vegetable mixture evenly between the two sheets, piling it near the center crease. Place one fish fillet on top of each vegetable mound.
Drizzle the remaining olive oil and lemon juice evenly over the fish fillets. Sprinkle with the minced garlic, chopped fresh dill, and the remaining salt and pepper.
Fold the empty half of the parchment paper over the fish and vegetables to enclose them. Starting from one end of the crease, tightly fold and crimp the open edges together in overlapping pleats, following a semi-circle shape, to completely seal the packet.
Transfer the sealed packets to a baking sheet. Bake for 12 to 15 minutes, depending on the thickness of your fish fillets. The internal temperature of the fish should reach 63°C (145°F).
Remove the baking sheet from the oven and transfer the packets directly to dinner plates. Let rest for 2 minutes, then carefully slice open the top of the parchment with a knife to release the hot steam before serving.
Chef's Notes
- Cooking en papillote relies entirely on trapped steam, so sealing the edges tightly is the most critical step for success.
- Always place delicate ingredients like fish on top of denser ingredients like vegetables. This protects the fish from direct bottom heat and allows its savory juices to baste the vegetables below.
- When preparing this recipe for entertaining, you can assemble the packets up to 4 hours in advance and store them in the refrigerator until ready to bake.
- Be incredibly careful when piercing the cooked packets. The trapped steam is extremely hot and can cause burns if your face or hands are too close during venting.
Storage
Refrigerator: 2 days — Store sealed in original parchment if unopened, or transfer to an airtight container.
Reheating: Microwave on 50 percent power for 2 minutes, or warm gently in a 150°C (300°F) oven until heated through to avoid overcooking the fish.
Troubleshooting
Parchment packet unrolls or leaks during baking
Cause: Folds were not tight or overlapping enough to seal the edges
Fix: Cannot be fully fixed once baking, but the food will still roast nicely; expect slightly less broth
Prevention: Make small, tight, overlapping pleats and press down firmly on each fold with your fingernail
Vegetables are still crisp and raw but the fish is cooked
Cause: Vegetables were cut too thickly to cook within the quick steaming time
Fix: Carefully remove the cooked fish from the packet and return the vegetables to the oven for 5 more minutes
Prevention: Ensure all dense vegetables are julienned or sliced less than 5mm thick
Fish is dry and overcooked
Cause: Baked too long for the thickness of the fillet
Fix: Spoon the flavorful juices from the bottom of the packet over the fish to add moisture
Prevention: Check thinner fillets at the 10-minute mark; internal temperature should be 63°C (145°F)
Cultural Context
En papillote is a classic French culinary technique translating to 'in parchment'. Originally used to gently steam delicate foods, it was historically done using greased paper or large leaves. This method is prized worldwide because it beautifully preserves the food's natural moisture, aroma, and water-soluble nutrients without requiring heavy fats or oils.
