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
- 1Place a rack in the center of your oven and preheat the oven to 425 degrees F.
- 2In a small bowl, add the butter, garlic, parsley, shallot, 1/2 teaspoon salt, and pepper. Zest the lemon right into the bowl (reserve the whole lemon). With a fork, mash the butter with canola oil to smoothly combine all of the ingredients. Cut the whole lemon into thin slices (you will need 8 slices total for the recipe).
- 3Assemble the Packets: Tear off 4 squares of parchment that are at least 12 inches on each side. Lay the sheet flat on a work surface. Place 1 cup of salad greens in the center of a sheet, leaving space at the top and bottom. On top of the greens, place 1 fish fillet so that it runs vertically top to bottom. Lightly sprinkle the fish with salt. With the back of a small spoon, spread one-quarter of the butter mixture on top of the fish. Lay 2 slices of lemon on top of the butter mixture and scatter 6 tomato halves around the fish.
- 4Fold the Parchment Packets: Lift the right and left sides of the paper up and towards the center, directly above the fish. Touch the two sides together and tightly roll them, folding as you go, until you reach the fish. Now, roll and crimp the top and bottom ends, rolling them towards the counter, away from the center of the fish. When you reach the end, tuck the end underneath the fish. Place the packet on a rimmed baking sheet, using the weight of the fish to hold the ends in place (you don't want the packet to come unsealed as it bakes). Repeat with remaining three packets. Reserve any remaining lemon slices for serving.
- 5Place in the oven and bake for 12 to 15 minutes, until the fish is fully cooked through and flakes easily with a fork. Serve warm with reserved lemon slices and additional fresh parsley as desired.
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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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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