
Fish En Papillote
This Fish En Papillote contains 7g protein per serving at 58 calories — use it as a nutrient-dense side or appetizer paired with a higher-protein main. Quick stovetop prep for 4 servings adds variety to lighter eating days without significant macronutrient contribution.
Ingredients
- •Cod, Fillet
- •Unsalted Butter(60g)
- •Garlic
- •Parsley, Fresh(30g)
- •Shallot
- •½ teaspoon kosher salt (plus additional for seasoning)
- •¼ teaspoon ground black pepper
- •Lemon
- •Spinach(960g)
- •Tomato, Cherry
Instructions
- 1Preheat the oven to 425°F and position a rack in the center.
- 2Mince the garlic and shallot finely. Chop the fresh parsley. Zest the lemon into a small bowl, then add the butter, minced garlic, minced shallot, chopped parsley, salt, and pepper. Mash with a fork until the butter mixture is smooth and evenly combined. Slice the lemon into 8 thin rounds and set aside.
- 3Tear off 4 squares of parchment paper (at least 12 inches per side). Lay each square flat and place 1 cup of fresh spinach in the center of each, leaving space at the top and bottom.
- 4Place 1 cod fillet vertically on the spinach of each packet. Lightly sprinkle salt over each fillet. Spread one-quarter of the butter mixture on top of each fillet using the back of a small spoon. Lay 2 lemon slices on top of the butter, then scatter 6 halved cherry tomatoes around the fish.
- 5Fold each parchment packet by lifting the right and left sides up toward the center and rolling them tightly together over the fish. Roll and crimp the top and bottom ends away from the center, tucking the sealed edges underneath.
- 6Place all 4 packets seam-side down on a rimmed baking sheet. Bake at 425°F for 12–15 minutes, until the fish is opaque, flakes easily with a fork, and has an internal temperature of 145°F.
- 7Carefully open the packets (steam will be hot) and transfer each to a serving plate. Serve warm with reserved lemon slices and additional fresh parsley.
Nutrition — Per Serving
58
calories
7g
protein
13g
fat
- Carbohydrates
- 9g
- Saturated fat
- 0.2g
- Sodium
- 195 mg
- Dietary fiber
- 5.5g
4 servings per batch · ~263g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Fish En Papillote have per serving?
Each serving contains only 7g of protein at 58 calories, so this is not a sufficient standalone protein source. This recipe functions better as a vegetable-forward side dish to pair with higher-protein mains.
How long does Fish En Papillote take to prep?
Fish En Papillote qualifies as quick prep and yields 4 servings on the stovetop. While fast to execute, plan to combine it with a high-protein component to create a complete macro-balanced meal.
Is Fish En Papillote good for fat loss?
At 58 calories per serving with minimal protein, this recipe alone is too low in calories and protein density for fat loss meal prep. Layer it with lean protein and carbs to build a balanced fat loss meal.
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