Easy healthy garlic butter Fish en Papillote

This easy, healthy Fish en Papillote recipe is a delicious recipe is as perfect for weeknight dinners as it is for impressing guests.

Garlic butter Fish en papillote with vegetables.

I love having easy fish and seafood recipes up my sleeve for when I’m in a rush and don’t have a lot of time to spend in the kitchen. Not only is fish and seafood a delicious option for dinner, it’s also so good for you. And as September is Heart Awareness Month, I’ve partnered with the Marine Stewardship Council to bring you this delectable recipe. MSC has partnered with the Heart and Stroke Foundation South Africa, to launch a new campaign ‘Happy Heart, Happy Ocean’. The aim is to raise consumer awareness of heart-healthy, sustainable seafood – easily identifiable in-store by simply looking for the MSC blue fish label and the Heart Mark logo on seafood packaging.

How often should you eat seafood?

A good rule of thumb, recommended by the Heart and Stroke Foundation South Africa, is to eat seafood twice a week, such as sardines, mackerel, hake, tuna, and salmon. They are beneficial options for your heart, brain and overall health and wellness. However, as we all know our seas are being overfished, it’s important to choose wisely when purchasing seafood. The MSC believe in providing healthy, sustainable seafood for generations to come which is why they work with conservation groups, scientists, and fishing industry professionals around the world to promote sustainable fishing.

Ingredients for garlic butter fish en papillote

The MSC Standard for seafood sustainability is built around three core principles:

  1. Leaving enough fish in the ocean to reproduce indefinitely
  2. Minimising environmental impact on marine ecosystems
  3. Utilising effective fisheries management to maintain sustainable operations.
    Sustainable fishing means leaving enough fish in the ocean, respecting habitats and ensuring people who depend on fishing can maintain their livelihoods.

The way we choose seafood is changing. Globally, 6 in 10 seafood consumers have changed their eating and shopping habits to protect the fish in our oceans. A small, but impactful way to help prevent overfishing is to choose seafood with the MSC blue fish label. This label is an easy way to know that you’ve chosen sustainably-sourced seafood, traceable from ocean to plate. For more information, please visit MSC’s website. 

Fish, vegetables, lemon and garlic in parchment paper.

What is fish en papillote

Fish en papillote is a French dish consisting of fish cooked in a paper package/pouch with aromatics, vegetables and most often liquid such as wine or stock. “Papillote” means paper in French.

Ingredients

Full recipe + amounts can be found in the recipe card below. 

  • White fish. Hake, haddock or mackerel are all excellent options that are currently MSC certified.
  • Fresh garlic. 
  • Butter. 
  • Fresh lemon. 
  • Seasoning. I used a Greek seasoning (oregano, lemon, garlic, rosemary) but you can use any seasoning you like. Cajun, Italian, etc. will all be delicious. You can also use any dried herbs of your choice.
  • Vegetables. I used zucchini (courgette/baby marrow) and broccolini but asparagus, green beans and sugar snap peas will all be delicious.
  • Stock / Wine.
  • Salt and pepper. 

Fish en papillote with vegetables and lemon.

How to make fish en papillote

  1. Prepare the ingredients: Slice the zucchini into slices approximately ½cm thick. I halved the large broccolini stems to allow quick cooking. Asparagus, green beans and sugar snap peas shouldn’t need any slicing because they aren’t particularly thick. Slice the fish into 150g portions.
  2. Assemble the parcels: On baking paper / parchment paper squares (approximately 30cmx30cm), place the vegetables and season generously with salt and pepper. Top with a piece of fish and season with the seasoning of your choice. Add a slice of lemon, crushed garlic and a knob of butter. Fold the paper over and fold/crimp the edges to close the package. I add the wine or stock just before fully closing the package but you can carefully drizzle it over before folding too.
  3. Bake: Place the packages on a sheet pan and place in a preheated oven then allow to bake for 10 minutes then remove from the oven and allow to steam for 5 minutes. Open the packages and serve with fresh lemon wedges.

Fish en papillote

What to serve with fish en papillote

  1. Greek lemon potatoes
  2. Easy cucumber radish salad
  3. Easy side salad with lemon dressing
Fish en papillote

Garlic butter Fish en Papillote

This easy, healthy Fish en Papillote recipe is a delicious recipe is as perfect for weeknight dinners as it is for impressing guests.
5 from 6 votes
Print Pin Rate
Course: Dinner
Cuisine: French
Keyword: baked fish recipes, Fish en papillote, Fish recipes
Prep Time: 10 minutes
Cook Time: 10 minutes
Resting time: 5 minutes
Total Time: 25 minutes
Calories: 190kcal
Author: Alida Ryder
Servings: 4

Ingredients

  • 600 g hake or other sustainable white fish (150g (5oz) per portion)
  • 4 zucchini / baby marrow / courgette sliced
  • 100 g (3oz) broccolini
  • 3-4 garlic cloves crushed
  • 1 lemon sliced
  • 1 tbsp seasoning of your choice (I used a Greek seasoning)
  • 4 tsp butter
  • salt and pepper to taste
  • 2 cups stock/white wine

Instructions

  • Preheat the oven to 200°C/390°F.
  • Slice the zucchini into slices approximately ½cm thick. I halved the large broccolini stems to allow quick cooking.
  • On baking paper / parchment paper squares (approximately 30cmx30cm), place the vegetables and season generously with salt and pepper. Top with a piece of fish and season with the seasoning of your choice.
  • Add a slice of lemon, crushed garlic and a knob of butter.
  • Fold the paper over and fold/crimp the edges to close the package. I add the wine or stock just before fully closing the package but you can carefully drizzle it over before folding too.
  • Place the packages on a sheet pan and place in a preheated oven then allow to bake for 10 minutes then remove from the oven and allow to steam for 5 minutes.
  • Open the packages and serve with fresh lemon wedges. 

Nutrition

Calories: 190kcal | Carbohydrates: 12g | Protein: 30g | Fat: 3g | Saturated Fat: 1g | Sodium: 137mg | Potassium: 1105mg | Fiber: 4g | Sugar: 6g | Vitamin A: 833IU | Vitamin C: 73mg | Calcium: 122mg | Iron: 3mg

This post is sponsored by the Marine Stewardship Council. Recipe, images and opinions are all my own. 

 

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