A quick way to whip up dinner with virtually no clean up, how can you say no!? This classic en papillote method only requires the addition on a sheet of parchment paper and your favorite ingredients for flavoring.

Within your en papillote packet, layer fillets of your favorite fish and seasonings, add a starch like rice or potatoes, a few vegetables. See the packet and bake in a hot oven for about 20 minute. As your en papillote bakes your fish will be gently steamed and all of the seasonings you added will blend with the fish's natural juices, intensifying the flavor.

Smaller packets work better than larger packets for make two or three for a family. If you have individuals with different palates, change up the ingredients in each packet. When adding vegetables, be sure to have a uniform, thin cut to ensure they can be steamed all the way through within the short cooking duration. Spiralized or julienne vegetables work best, in my opinion.

A few basic options to add to your packet include that will increase the moisture inside the packet providing the perfect steam include lemon, butter, olive oil, miso, soy sauce, or vegetable stock. Pair any of these with some seasonings; dried herbs, spices, salt and pepper.

Your whitefish is a high protein, low fat food that is rich in B vitamins.  B vitamins can actually increase the rate of your cell metabolism, helping your body to burn more energy and maintain a healthy weight. They also benefit your cells, improving everything from your skin to your immune system.

Whitefish En Papillote, 2 servings
1 small zucchini, thinly sliced
2 4 oz. whitefish fillets
1 medium carrot, julienne
8 cherry tomatoes, halved
1/4 tsp. red chili pepper flakes
1 medium garlic clove, chopped
1 tsp. minced basil
1 tsp. minced mint leaves
1 cup cooked brown rice or quinoa
1 tsp. ground black pepper
pinch of salt
2 Tbsp. olive oil
2 Tbsp. butter
2 Tbsp. dry white wine

Preheat oven to 450 degrees. Tear off two large rectangles of parchment paper. Fold each over crosswise to crease and then reopen. Divide brown rice between the two pieces of parchment paper. Top the bed of rice with sliced zucchini and carrots. Place the cod on top and season with salt and pepper. Sprinkle with chili flakes, garlic, basil, mint and tomatoes. Over each packet, spoon 1 Tbsp. each olive oil, butter, and wine.

Fold the packets in half and then seal the edges by crimping. Start at one corner and slowly work your way around. Place the sealed packets on a baking sheet and baked for about 15 minutes.

For fun presentation, serve you en papillote packets right on each plate. This way your guests can tear into their packets and have the great fragrant steam hit their senses as soon as they break it open.

Be Well,


For a printable version of this recipe, click here: Whitefish En Papillote
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