Parchment Wrapped Fish

Delight in the simplicity and elegance of Parchment Wrapped Fish, a healthy and flavorful dish bursting with vibrant Mediterranean-inspired ingredients. This recipe features tender white fish fillets like cod, halibut, or tilapia, nestled alongside thinly sliced zucchini, caramelized cherry tomatoes, and sweet bell peppers, all seasoned with fragrant thyme, parsley, and a drizzle of olive oil. The parchment paper technique gently steams the fish and vegetables to perfection, locking in moisture and enhancing their natural flavors. Ready in just 35 minutes, this dish is an ideal weeknight dinner that feels like a gourmet treat. Perfect for light, wholesome meals, this recipe is inherently versatile and makes cleanup a breeze, as it's all cooked in its own convenient packet. Serve straight from the parchment for a rustic, restaurant-worthy presentation!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets white fish fillets (e.g., cod, halibut, or tilapia)
• 1 medium zucchini, thinly sliced
• 1 cup cherry tomatoes, halved
• 1 medium red bell pepper, thinly sliced
• 1 small shallot, thinly sliced
• 1 medium lemon, thinly sliced
• 4 tablespoons olive oil
• 2 tablespoons fresh parsley, chopped
• 4 sprigs fresh thyme sprigs
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 sheets parchment paper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut 4 large sheets of parchment paper, approximately 14 inches by 12 inches each.

Step 3

Season the fish fillets with salt and black pepper on both sides, then set aside.

Step 4

In a large mixing bowl, combine the sliced zucchini, cherry tomatoes, red bell pepper, and shallot. Drizzle with 2 tablespoons of olive oil, and season with a pinch of salt and pepper. Toss to coat.

Step 5

Lay one piece of parchment paper on a flat surface. Fold it in half, then reopen to create a crease in the center.

Step 6

Place one fish fillet on one half of the parchment sheet, close to the crease. Top the fish with an even portion of the vegetable mixture.

Step 7

Add a slice or two of lemon on top of the vegetables, along with 1 thyme sprig and some chopped parsley.

Step 8

Drizzle 1 tablespoon of olive oil over the fish and vegetables.

Step 9

Fold the other half of the parchment paper over the fish and vegetables. Starting at one end, make small overlapping folds along the edges to seal the packet completely. Ensure no gaps are left, as this will allow steam to escape.

Step 10

Repeat the process for the remaining 3 fillets and parchment sheets.

Step 11

Place the parchment packets on a baking sheet, ensuring they do not overlap.

Step 12

Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 13

Remove the baking sheet from the oven and transfer the packets to individual serving plates.

Step 14

Carefully open the parchment to release the steam (be cautious, as it will be hot) and serve directly in the packet or transfer the fish and vegetables to a plate.

Nutrition Facts

Serving size	(1057.4g)

Amount per serving	% Daily Value*
Calories	1015.8

Total Fat 61.6g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 5.3g
Cholesterol 200mg	0%
Sodium 2633.4mg	0%
Total Carbohydrate 32.8g	0%
Dietary Fiber 10.0g	0%
Total Sugars 17.2g
Protein 87.0g	0%

Vitamin D 800IU	0%
Calcium 180.2mg	0%
Iron 4.6mg	0%
Potassium 2570.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 53.6%

Protein: 33.7%

Carbs: 12.7%