Baked Mediterranean fish in foil seasoned with beans, Castelvetrano olives, artichoke hearts, cherry tomatoes and fresh herbs.
Baked fish
I love a healthy one-dish meal, so this Fish en Papillote (Fish in Parchment) is not only easy, it’s seriously delicious! A complete meal with Mediterranean flavors and the simplicity of cooking en papillote (in parchment) for easy cleaning. I used delicate sea bass fillets, but any white fish will do. It’s topped with a flavorful white bean salad packed with olives, artichokes, tomatoes and fresh herbs, creating a delicious healthy dinner. Other Mediterranean diet recipes you’ll love are this Mediterranean Sea Bass and Mediterranean Bean Salad.
Because I love this recipe
I’m always looking for healthy dinner ideas and I loved this one fish sheet it turned out!
Lately I’ve been eating more anti-inflammatory foods and fish and leaning towards a lot of Mediterranean-inspired dishes. Since I try to eat fish at least three or four times a week, changing the way I prepare it is essential so I don’t get bored. This parchment paper fish couldn’t be easier and the flavors are so good! Fancy enough to keep company, but simple enough for a weeknight dinner. Here are some other reasons why it works:
- Easy: Most cooking time is hands-free and cleanup is easy!
- Greet: Fish is a great low-calorie, high-protein option.
- Anti-inflammatory: This recipe is anti-inflammatory because it contains ingredients like fish, olives, artichokes, tomatoes, and olive oil, which are rich in omega-3 fatty acids, antioxidants, and healthy fats, all known for their ability to reduce inflammation in the body.
- Great for many dietary restrictions: Suitable for the Mediterranean diet, suitable for Easter, anti-inflammatory, rich in fibre, gluten-free and dairy-free.
What is fish cooked “in foil”?
“En papillote” means “on paper” or “on parchment” in French. It is a cooking technique in which you wrap fish, chicken, shrimp, or other lean protein in parchment paper and cook the food by steaming it.
Ingredients for the fish foil
Here are the ingredients used in this parchment baked fish dish. Find the complete recipe with measurements in the recipe card below.
- White Fish Fillet I used Sea Bass because I love the delicate flavor, but you can use any white fish.
- Kosher salt and black pepper season the fish and beans.
- White beans: Use any type of white bean, such as cannellini beans, Great Northerns, or navy beans. Beans are rich in fiber and protein and are a good source of antioxidants.
- Castelvetrano Olives they are some of the best olives. They are an Italian green olive with a buttery flavor.
- Artichokes: For this recipe I prefer jarred marinated artichoke hearts, not canned ones. We will use part of the marinade as a dressing for the bean salad.
- Tomatoes: Use cherry tomatoes or cherry tomatoes that are rich in lycopene and other antioxidants.
- Lemon: The zest and juice add brightness and vitamin C.
- Olive oil balances the acidity of lemon juice. It is rich in monounsaturated fats and oleocanthal, an anti-inflammatory compound.
- Herbs: Sprinkle fresh parsley and dill over the cooked fish.
How to prepare fish in foil
Here are the step by step photos for making this baked fish. See the recipe card for the exact recipe.
- Season the fish with salt. Leave it on the counter, uncovered, and bring it to room temperature.
- Mediterranean Bean Salad: Combine the beans, olives, artichokes, artichoke marinade, cherry tomatoes, lemon zest and juice, olive oil, salt and pepper in a medium bowl.
- Prepare the parchment paper: Cut 4 pieces of parchment that are double the length of the fillets.
- Wrap the fish in parchment: Center each fillet on the parchment and top with the bean salad. Fold the paper well and place the parcels on a baking tray. Cook the sea bass in foil in the oven for 30 minutes at 180°.
- Serveopen parchment and garnish each piece with parsley and dill.
Variations and suggestions
- Fish: Snapper fillet, sea bass or flounder would be fine if you can’t find Sea Bass.
- Bring the sea bass fish to room temperature to help it cook evenly.
- Fold the parchment paper It doesn’t have to be cute. It is sufficient to completely cover the fish to ensure correct steaming.
- Olives: Substitute Kalamata olives or mixed olives from the olive bar.
- Olive bar ingredients: Add capers, sun-dried tomatoes or marinated garlic for extra flavor.
- Herbs: Swap the herbs for fresh chives, basil or oregano.
What to pair with Branzino al Papillote
This Mediterranean sea bass baked in foil is a complete meal accompanied by bean salad. If you want to serve it with something extra, make this simple arugula salad or buy a loaf of your favorite bakery bread.
Warehousing
Leftover fish will last in the refrigerator for three days. You can microwave it, but if you’d rather not, heat it in a 350°F oven until hot or heat it in a pan on the stove.
More fish recipes you’ll love
Product: 4 portions
Portion: 1 package
- 4 6 oz Boneless, skinless white fish fillets, such as sea bass, sea bass, flounder, etc.
- 3/4 teaspoon kosher salt and black pepper, divided
- 1½ cups canned white beans, drained and rinsed
- ½ cup castelvetrano olives, crushed
- ½ cup marinated artichoke hearts, quartered, marinating liquid reserved
- ½ cup cherry tomatoes, or cherry tomatoes, cut in half
- 1 lemon, zest and juice
- 2 teaspoons extra virgin olive oil
- 2 spoons fresh parsley, chopped
- 2 spoons fresh dill, chopped
- 4 large pieces parchment paper, double the length of the fish
Preheat oven to 375F.
Season the sea bass fillets with 1/2 teaspoon salt and bring them to room temperature, uncovered.
In a medium bowl, combine white beans, olives, artichoke hearts, 2 tablespoons artichoke marinade, cherry tomatoes, lemon zest and juice, olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper black.
Cut the parchment into 4 large rectangles, about double the length of the fish.
Center each fillet in the parchment and top with a generous 3/4 cup of the bean salad. Close the baking paper tightly so that no steam escapes*, place the parcels on a baking tray.
Bake in the oven for 30 minutes, until the fish is cooked.
To serve, open parchment and garnish each with parsley and dill.
Last step:
Please leave a rating and comment letting us know if you liked this recipe! This helps our business thrive and continue to provide you with free, high-quality recipes.- Other Mediterranean ingredients can be added to the salad to boost the flavor; think of olive bar ingredients like capers, sun-dried tomatoes, marinated garlic or mixed olives.
Serve: 1 package, Calories: 383 kcal, Carbohydrates: 26.5 G, Protein: 39 G, Fat: 13 G, Saturated fat: 2 G, Cholesterol: 69 mg, Sodium: 839 mg, Fiber: 6 G, Sugar: 1 G
Frequently asked questions
Almost all types of flaked white fish can be cooked in foil. Since sea bass is native to the Mediterranean Sea, I thought it would be a good option for this Mediterranean recipe. You can substitute any white fish you like or that is available.
Yes, white beans, like other beans and legumes, contain anti-inflammatory compounds. They are rich in antioxidants, fiber, and various nutrients, such as magnesium, which help reduce inflammation in the body.
Additionally, white beans have a low glycemic index, which can help stabilize blood sugar levels and contribute to overall health. Including white beans in your diet as part of a balanced and varied eating plan can help support overall well-being and reduce inflammation.
