Fish en Papillote
"En papillote" is a French technique for cooking within a packet of parchment paper. Foil works as well. This elegant yet simple dish steams fish with fresh vegetables and herbs for a perfectly moist, flavorful result every time.
15
Prep (min)
20
Cook (min)
4
Servings
320
Calories
Ingredients
- 1 medium yellow squash, cut into half-moons
- 1 small zucchini, cut into half-moons
- 1 ear corn, kernels cut off the cob
- 1 leek, washed, white part only, sliced
- 2 garlic cloves, peeled and minced
- Several sprigs fresh thyme, divided
- Extra-virgin olive oil
- Salt and freshly ground black pepper
- About 2 tablespoons unsalted butter, sliced into 8 pieces
- 1 lb white fish such as halibut, flounder, trout, or cod (4 pieces)
- 1 lemon, thinly sliced
- Chives, thinly sliced, for topping (optional)
Nutrition Facts
Per serving
- Calories
- 320
- Protein
- 28g
- Carbohydrates
- 14g
- Fat
- 18g
- Fiber
- 3g
- Sodium
- 280mg
Instructions
- 1
Preheat oven to 400°F.
- 2
In a large bowl combine the squash, corn, leek, garlic, ½ teaspoon thyme and olive oil. Season with salt and pepper and toss.
- 3
Lay out 4 pieces of parchment paper (at least 12 inches long). Spoon the vegetable mixture into the center of the 4 pieces, dividing it evenly.
- 4
Place a piece of fish on top of each of the mounds of vegetables.
- 5
Season the fish with salt, pepper and the remaining thyme.
- 6
Place 2 slices of butter on top of each piece of fish followed by a slice of lemon.
- 7
Fold one end of parchment over the fish so it connects to the other end. Start folding it up all the way around. With foil packets you can just bring the ends to meet in the center and crimp the edges at the top and on the sides.
- 8
Place the packets on a sheet tray and bake for 18-25 minutes or until the fish is cooked through. It will depend on the thickness of the fish, but fish should flake apart easily and no longer be opaque in the center. Top with optional chives for serving.
Chef's Tips
- Mix up the vegetables—napa cabbage, green beans, bok choy, cabbage, and asparagus all work great.
- Choose wild-caught fish when possible for higher omega-3 content.
- The packets puff up when done—be careful of steam when opening.
Why This Recipe Works for Migraines
White fish like halibut, flounder, and cod are excellent sources of lean protein and omega-3 fatty acids, which have powerful anti-inflammatory properties. The en papillote cooking method preserves these beneficial nutrients while creating a moist, flavorful dish.
This recipe avoids common triggers like aged ingredients, MSG, and excessive sodium. Fresh vegetables and herbs add flavor without additives, and the gentle steaming technique means you don't need heavy sauces or seasonings.
Want More Recipes Like This?
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