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Fish en Papillote - Fish en Papillote is a wonderfully easy and healthy way to cook fish, and you’ll love this version with lemon, herbs and a Mediterranean salad.

Fish en Papillote with Lemon and Mediterranean Salad

Fish en Papillote is a wonderfully easy and healthy way to cook fish, and you’ll love this version with lemon, herbs and a Mediterranean salad.
5 from 3 votes
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Course: Main Course
Cuisine: Mediterranean
Keyword: Baked Fish Parcels, Cod En Papillote, Fish Cooked in Parchment Paper, Fish En Papillote, Fish En Papillote Mediterranean, Fish en Papillote Recipes uk, Fish in Parchment, Fish in Parchment Paper, Halibut En Papillote, Mediterranean Fish En Papillote
Total Time: 30 minutes
Servings: 4

Equipment

  • Baking tray
  • Baking paper (parchment paper)
  • Oven
  • Microwave

Ingredients

  • 4 pc fish fillets firm white fish (150 g per piece)
  • 2 cloves garlic
  • 2 lemon
  • 3 tablespoon olive oil
  • 2 teaspoon dried oregano
  • 1 red capsicum
  • 1 Lebanese cucumber
  • ½ bunch parsley
  • 400 g microwave brown rice
  • 200 g feta
  • Salt and pepper

Instructions

  • Preheat your oven to 200 C. Get out a baking tray. Tear a square of baking (parchment) paper for each serve. Take fish from the fridge.
    4 pc fish fillets
    Get out a baking tray. Tear a square of baking (parchment) paper for each serve.
  • Finely crush garlic. Thinly slice lemon so you have about 3 slices per person, then juice the rest.
    2 cloves garlic, 2 lemon
    Finely crush garlic. Thinly slice lemon so you have about 3 slices per person, then juice the rest.
  • Make a dressing with olive oil, lemon juice, dried oregano and salt and pepper (opt.), then split into two bowls, and add the garlic to one.
    3 tablespoon olive oil, 2 teaspoon dried oregano, Salt and pepper, 2 cloves garlic
    Make a dressing with olive oil, lemon juice, dried oregano and salt and pepper, then split into two bowls, and add the garlic to one.
  • Place a piece of fish on each piece of baking paper. Divide garlic dressing between each pocket, or for kids, add just a squeeze of lemon juice and some olive oil on theirs if preferred.
    Top adults with lemon slices.
    4 pc fish fillets
    Place a piece of fish on each piece of parchment paper. Put garlic dressing then top with lemon slices.
  • Fold paper over the fish to seal and place in the oven for 15-20 minutes.
    Fold paper over the fish to seal and place on baking tray.
  • Dice red capsicum and cucumber and place in a bowl. Roughly chop parsley and place half in the bowl.
    For kids, add capsicum and cucumber to their plates now.
    1 red capsicum, 1 Lebanese cucumber, ½ bunch parsley
    Dice red capsicum and cucumber and roughly chop parsley and place in a bowl.
  • Heat rice in the microwave according to packet instructions.
    For kids, serve rice by itself.
    For adults, add rice and remaining dressing to the bowl of vegetables. Top with crumbled feta, remaining parsley, and an extra drizzle of olive oil if you like.
    400 g microwave brown rice, 200 g feta
    Add rice and dressing to the bowl of vegetables. Top with crumbled feta, parsley and olive oil.
  • To serve kids, remove fish from the parcel and flake it onto their plate with brown rice and vegetables.
    For adults, remove fish from the parcel and serve it upon a bed of salad. Season if you held off earlier.
    Fish en Papillote - To serve, remove fish from the parcel and place upon a bed of salad.

Nutrition

Calories: 650kcal | Carbohydrates: 95g | Protein: 17g | Fat: 23g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 45mg | Sodium: 589mg | Potassium: 368mg | Fiber: 5g | Sugar: 4g | Vitamin A: 1851IU | Vitamin C: 79mg | Calcium: 326mg | Iron: 8mg