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You are here: Home / Mains / Fish-en-Papillote {Fish in Parchment}

Fish-en-Papillote {Fish in Parchment}

July 25, 2016 Updated: January 22, 2018 By Girl Heart Food 42 Comments

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fish-en-papillote, fish, seafood, halibut, fish in parchment, baked, healthy

Fish-en-Papillote

This Fish-en-Papillote or Fish in Parchment is a super easy and healthy meal that you can prep and cook in under 30 minutes.  There’s a base of cooked rice, topped with sautéed kale, halibut and pesto all surrounded by veggies; it’s then baked in a little parchment packet.  This can easily be prepared in advance and popped in the oven for when you are ready.  Makes for the perfect weeknight meal when you are in a rush, but still want something satisfying and good for ya!

Hey everyone!  How’s it going?  How was your weekend?  We had a pretty chill weekend plus it was so nice and warm outside, which was a definite plus!  There was lots of relaxing and some work outside in our garden.  Of course, there were definite good eats involved, which meant there was also working out, lol.   Which reminds me, hubby had The Late Show with Stephen Colbert recorded on our DVR and I’m not exactly sure when the show aired, but Stephen Colbert said a funny line and I was thinking that it was just absolutely perfect.  Ok, here goes…goes something kinda like this. ….”I’m like a cast iron skillet…I may look clean, but I’m really well seasoned.’ Good one, isn’t it 😛 ?   Yeah, that’s me….well seasoned?  I’m down with that!  We have a little notepad on our coffee table and whenever we hear little funny quotes or lines from shows we watch, we write ’em down.  The little things, am I right?

This Fish-en-Papillote is just the thing when you are in a hurry or even elegant enough to have on a Friday or Saturday night when you have some friends over and share a bottle of vino.    I love how everything is cooked and served in its own little packet, like a little foodie present!

Fish-en-Papillote, #fish, #seafood, #fishenpapillote, #fishinparchment, #under30minutes #healthy

For this Fish-en-Papillote, the star ingredient was halibut.  I picked this up at the grocery store fresh caught that day…how could I possibly resist?  Halibut is my favourite white fish.  It’s just so meaty and it pairs wonderfully with so many flavours.  If your prefer to use cod or haddock, be my guest!  You rock that fish, my friend!

Speaking of seafood, let’s talk oceans (or more specifically a 565 million year old sea floor!) Just recently a location in Newfoundland (the province (like a state in the US) where I call home), has been named by UNESCO (United Nations Educational, Scientific and Cultural Organization)  a World Heritage Site.  Fossils from the world’s oldest multicellular life form on ancient seafloor has been found according to CBC News.    Apparently, according to the article, there are over a thousand World Heritage Sites in the World, with 18 of them in Canada and 4 in Newfoundland.  How cool is that?  That’s your little factoid piece of info for the day 🙂  You’re welcome 😉  I’ve given you guys plenty of reasons to visit Newfoundland on a previous post, but now that’s one more!

Fish-en-Papillote, #fish #seafood #fishenpapillote #fishinparchment #healthy #under30minutes

So onto the Fish-en-Papillote, right? For the carb component of this Fish-en-Papillote, I used black rice (and cooked and cooled in advance or you can use leftovers ?).  I picked up the black rice when I visited a local Bulk Barn; I could spend so much time in there just browsing.  It’s a great way to buy a little of something if you wanna try it out without committing to a big portion of it, ya know?

The black rice was pretty easy to cook, pretty standard stuff and tasted very nutty and kinda like brown rice.   You can totally use whatever carb you want here…quinoa would work great or even couscous.  Then I sautéed a little kale in some olive oil and put it on top of the cooked rice.   If you want to skip the whole sautéing kale thing, you can use baby spinach and put in on top of the rice raw.  It will cook in the oven.

The fish went on top of the kale and surrounded by some slices of zucchini and grape tomatoes. This is a pretty chill, easy going recipe.  If you like, you can use bell peppers and mushrooms instead.  I topped the whole thing with sundried tomato pesto and crumbled feta cheese (chili optional, but you know me…girl likes her spice ?  I used store-bought sundried tomato pesto, but I also have an easy lemony arugula pesto found here.
Fish-Papillote, #fish #seafood #fishenpapillote #fishinparchment #under30minutes #healthy

You just wrap the whole lot up in some parchment paper (I used about 15″x15″) and bake on 400F for about 16-18 minutes until the halibut is cooked through.  Wrap it kinda like when you wrap a sandwich in wax paper.  Be careful when opening ’cause there will be some steam.  Note to hubby – no, this is not an excessive amount of parchment paper ?  Hubby always teases me when I tear off parchment paper, wax paper, foil, whatever thinking I’m going to wrap the house with it….what can I say….I wanna make sure I have enough 😉
Fish-en-Papillote, #fish #seafood, #fishenpapillote #fishinparchment #under30minutes #healthy

As most often with me, there’s nothing fancy smancy here, you guys, just good food done simply.  The key thing here is to make it your own. Use what you got, feel me?  The basic process is still the same regardless.

Until next time, take care and chit chat again soon 🙂

D

Fish-en-Papillote, #fish #seafood, #fishenpapillote #fishinparchment #under30minutes #healthy
Print

Fish-en-Papillote {Fish in Parchment}

A super easy and healthy meal that you can prep and cook in under 30 minutes!
Prep Time 10 minutes
Cook Time 16 minutes
Total Time 26 minutes
Servings 2 servings

Ingredients

  • 1 tsp olive oil
  • 3 cups kale -leaves removed from steam & bite size pieces
  • 1/2 tsp salt -divided
  • 1/2 tsp black pepper -divided
  • 1 tsp lemon juice
  • 1 cup cooked rice -or quinoa or couscous
  • 2 5 oz halibut fillets
  • 1 red thai chili pepper -chopped, optional
  • 3 tbsp sundried tomato pesto -or pesto of your choice
  • 1 zucchini -peeled and sliced into rounds (bigger rounds halved)
  • 1/2 cup grape tomatoes -halved
  • 2 tbsp feta cheese -crumbled
  • 2 15"x15" pieces parchment paper

Instructions

  • Heat oil in non stick pan on medium low. Add kale and season with 1/4 tsp of salt and pepper. Cover and sautee for 2-3 minutes until just wilted. Squeeze 1 tsp of lemon juice over top. Lay to one side. Preheat oven to 400F for later use.
  • On sheets of parchment, distribute rice evenly among each sheet (about 1/2 cup each). Equally distribute kale on top of rice and top each portion with a piece of fish.
  • Season fish with 1/4 tsp each of salt and pepper. If using chili pepper, distribute evenly over fish. Top each piece with about 1.5 tbsp of pesto.
  • Distribute zucchini and grape tomatoes around rice and sprinkle each portion with 1 tbsp of feta cheese.
  • Bring sides of parchment up and fold over continuously until you can't fold anymore and tuck under sides. Bake on baking sheet for 16-18 minutes until fish is cooked through. Be careful when opening packet as there will be steam. Enjoy!

Notes

You can use spinach in this recipe instead of kale and just place on top of the rice as it is (uncooked) and it will cook in the oven.
 
Tried this recipe? That's awesome!Mention @dawn.girlheartfood or tag #girlheartfood!

Filed Under: Mains, Seafood Tagged With: baked, black rice, clean eating, easy, fish, fish-en-papillote, girl heart food, halibut, healthy, home cooking, kale, low fat, low sodium, Mistaken Point, newfoundland, pesto, quick, seafood, under 30 minutes, UNESCO, zuchinni

© Girl Heart Food.  All images and content are copyright protected. Please do not use any images without prior permission.  If you want to republish this recipe please do not list instructions. Rather, link directly back to this post. Thank you.

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Reader Interactions

Comments

  1. David @ Spiced

    August 31, 2016 at 11:36 am

    You know, we’ve made fish en papillote a couple of times, but we totally need to do it more often. This halibut looks amazing, Dawn…perfect for a weeknight meal. Also, how cool is the UNESCO thing? I’m a sucker for all sorts of cool historical things…so clearly I need to make my way up to Newfoundland!

    P.S. My apologies for the delay in commenting. It looks like I’ve missed some mighty good recipes! I’m off to check them all out. Better late than never, right? 🙂

    Reply
    • Girl Heart Food

      August 31, 2016 at 12:18 pm

      Thanks David! And, yeah, the UNESCO thing is pretty neat isn’t it? Newfoundland is definitely a unique spot, that’s for sure 🙂 No worries about the delay in commenting, my friend! Cheers 🙂

      Reply
  2. [email protected]

    August 10, 2016 at 10:00 am

    Totally into your Fish-en-papillote! Looks absolutely delicious and I just adore saying the name 🙂 Love all the goodies you have layered in that bundle!
    I truly love fish & seafood but don’t get to eat much of it. It’s difficult to find sustainable seafood in my local grocery stores. There’s a fabulous seafood market about half an hour from my house – but I don’t get there as often as I’d like. Guess I should take up fishing lol.
    Hope you’re having a wonderful week!

    Reply
    • Girl Heart Food

      August 11, 2016 at 11:55 am

      Thank you Amanda! I love saying the name too 😉 I love how easy it is to put together too! Hahaha! Fishing does sound fun. I have fished years ago, particularly ice fishing…that was always fun and definitely super fresh! Thanks so much for the sweet comment. Hope you’re having a wonderful week too, my friend 🙂

      Reply
  3. theoldfatguy

    August 9, 2016 at 7:02 pm

    I love this dish and your version looks wonderful! Nice post!

    Reply
    • Girl Heart Food

      August 11, 2016 at 11:40 am

      Thank you so much 🙂 Appreciate that!

      Reply
  4. Jolina - The Unlikely Baker

    July 31, 2016 at 2:09 pm

    This looks delicious Dawn! Love that it’s a whole meal in a little parchment packet (and no, there’s no such thing as using too much parchment lol! I’m guilty of that too). We typically prep our meals for the whole week on the weekends so being able to do this on the weekend and just finish up when we’re ready to eat is perfect. Hope you’re enjoying the long weekend!

    Reply
    • Girl Heart Food

      July 31, 2016 at 2:42 pm

      Thank you Jolina! Glad to know I’m not the only one who uses a crazy amount of parchment paper (or wax paper or plastic wrap, lol). We do a lot of prep too on the weekend. Certainly makes weekday meals easier when we are more rushed for time! Love doing that 🙂 Hope you’re having a great weekend too!

      Reply
  5. Emily

    July 30, 2016 at 12:41 am

    Looks delicious! Never been a huge fan of fish, but definitely would want to try this!
    xoxo, emily

    http://www.east91blog.com/

    Reply
    • Girl Heart Food

      July 30, 2016 at 1:15 pm

      Thank you, Emily! Enjoy 🙂

      Reply
  6. Miriam - londonkitchendiaries.com

    July 29, 2016 at 3:03 am

    Love the sound of Fish en papillote and it looks so beautiful on the bed of black rice. Stephen Colbert’s saying made me laugh 😉 I also have to put a writing pad somewhere to write quotes like that down – I forget things way to easily … Would love to visit Newfoundland one day!

    Reply
    • Girl Heart Food

      July 29, 2016 at 10:23 am

      Thank-you, Miriam! I’m sure you would love it! I got a kick out of that quote from Stephen Colbert too. So good! You’re find you’ll reach for the writing pad quite often….I know I do 😉 I’m sure you would really enjoy Newfoundland-there’s lots to see, for sure 🙂
      Have a lovely weekend!

      Reply
  7. Kevin | Keviniscooking

    July 28, 2016 at 4:06 pm

    Well seasoned indeed! I haven’t made packet meals in a while and they are so tasty, thanks of inspiring again. I tried black rice several times and it just never won me over, but there are so many other grains and brown rice too. 🙂

    Reply
    • Girl Heart Food

      July 28, 2016 at 6:33 pm

      Thanks Kevin! Love eating meals like this, especially week days. Then I don’t mind if I have something a little more indulgent on the weekend 😉 All about balance, right? The black rice was pretty freaky. I liked the colour contrast with the green kale, but in it’s dry state it freaked me out a little. Kinda like little bugs, lol. Oh my 😀 😀

      Reply
  8. Michelle | The Secret Ingredient Is

    July 28, 2016 at 12:08 pm

    This is definitely my kind of weeknight meal – love EVERYTHING in this dish, it’s absolute perfection if you ask me. Perfect with a bottle of vino. And I love Colbert, he’s so funny – such a great one liner. Can’t wait to try this one Dawn!

    Reply
    • Girl Heart Food

      July 28, 2016 at 1:09 pm

      Thank you, Michelle!!! You’re too kind 🙂 And, yes, this is perfect with a bottle of vino…I like your thinking, girl 😉 Enjoy! Have a great weekend!

      Reply
  9. Liz @ Ready To Yumble

    July 28, 2016 at 12:09 am

    Love this! Totally fancy-schmancy…don’t sell yourself short, haha. Perfect way to add some fish to our menu!

    Reply
    • Girl Heart Food

      July 28, 2016 at 9:42 am

      Thanks so much, Liz 🙂 ! It’s a favourite in our home for sure!

      Reply
  10. Kate @ Framed Cooks

    July 27, 2016 at 8:52 am

    This is such a perfect way to eat more seafood, which is one of my get-more-healthy goals. So easy and scrumptious!

    Reply
    • Girl Heart Food

      July 27, 2016 at 9:44 am

      Thanks Kate! One of my favourites- healthy & easy! Have a great day, girl!

      Reply
  11. Tracy | Baking Mischief

    July 26, 2016 at 1:03 pm

    I love that idea of keeping a notepad near the TV for writing down good quotes! I keep a file of book and article quotes on my computer, but now I feel like it’s really missing out not having my favorite television quotes in there too.

    You sure do make nothing fancy smancy look good, Dawn! 😉 Love the flavor combos here and all those veggies. YUM!

    Reply
    • Girl Heart Food

      July 26, 2016 at 1:17 pm

      The notepad is so convenient! Lots of times we’ll hear something cute or funny and think ‘oh, I’ll remember that’ and never do, so the notebook is perfect and makes for good little laughs looking back on later 😀

      Thanks so much, Tracy! You’re too kind! So happy you like the recipe, girl 🙂

      Reply
  12. Rachelle @ Beer Girl Cooks

    July 26, 2016 at 11:39 am

    Well seasoned is a perfect description! Kind of like fine wine, right? 🙂 I love a fast, easy, and delicious one pot/package meal. My waistline would definitely appreciate this healthy fish dish! Pinned!

    Reply
    • Girl Heart Food

      July 26, 2016 at 11:50 am

      Yes! Exactly like fine wine, Rachelle 😉 ! This recipe is definitely healthy. Hubby and I again it again yesterday and it was perfect after all those weekend eats 🙂 Thanks so much for the lovely comment and Pin, girl!

      Reply
  13. Kushi

    July 25, 2016 at 11:14 pm

    This dish is something new to me. I just love every single ingredient you have used here. Looks so flavorful and delicious!

    Reply
    • Girl Heart Food

      July 26, 2016 at 9:04 am

      Thank you, Kushi! I hope you get a chance to try the recipe soon. It’s a favourite of mine and love how easy it is to put together. Have a great week 🙂

      Reply
  14. Kathryn @ Family Food on the Table

    July 25, 2016 at 6:34 pm

    Haha, love that cast iron joke 🙂 Definitely one worth saving!
    Love me some fish en papillote! Who wouldn’t love their food delivered in a cute little package 🙂 And you know I love all those veggies you used! Plus, you’re right – it’s great for entertaining. Elegant but simple enough for the hostess to put together 😉
    Have a wonderful week girl! XO

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:54 pm

      That joke is definitely worth saving. I don’t doubt that I’ll quote that one again, for sure 😀 Hubby and I had this recipe again for dinner and it was so easy to put together (and quick) after all day. Just what we were looking for 🙂 Thanks so much; appreciate the kind words, my friend. Have a wonderful week too. xo

      Reply
  15. karrie @ Tasty Ever After

    July 25, 2016 at 5:11 pm

    You so fancy girl! I love one pot meals (or one parchment pack meals ;)) Healthy, easy, delicious, and so perfect for a romantic dinner 🙂 Plus, no matter what you cook, it’s always moist and tender. Stephen Colbert is too funny! Well seasoned is a great term Dawn 🙂

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:52 pm

      Ok, Karrie, now I have that song in my head ‘I’m so fancy…’ Hahaha 😀 I’m not really, though, lol. However, I’m definitely well seasoned 😉 Maybe even a little spicy 😀 Thanks so much for the sweet comment! xo

      Reply
  16. Cheyanne @ No Spoon Necessary

    July 25, 2016 at 2:35 pm

    Ha! Well seasoned. I like it… and I’m definitely well seasoned too, chicka. 😉 Glad you have a nice weekend and you don’t mind all the heat.. I wish I could send you some of our heat since you seem to bear it much better than me! Annnyways, fish en papillote is one of those dishes I LOVE! It looks super elegant, but it’s actually easy peasy! And I’m loooving yours! All the veggies and that tomato pesto! YUMMMM! Healthy dinner heaven! Cheers, dear – to a beautiful day!

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:49 pm

      Well seasoned is the way to be, isn’t it 😉 I don’t mind the heat at all ’cause I know what’s around the corner. I love Fall, but then that snow….no thanks! Happy you are loving the recipe, girl. Can’t beat easy ones, especially after a long day. Have a great week, my friend. xo

      Reply
  17. [email protected]

    July 25, 2016 at 1:22 pm

    I love everything that comes from Colbert! That’s a good one!! And this dish – divine, lady!! I love the idea of individual meals – like personal gifts given to each guest! I’ve never made this – but it’s time I get on the bandwagon – I love it!! Have a great week, sweets! 🙂

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:47 pm

      Colbert is so funny, isn’t he? Hubby and I had this recipe again for dinner today and it’s just so light and easy. Perfect after weekend eats 😉 You should definitely give it a try soon; I’m sure you’ll love it 🙂 Thanks so much for the sweet comment. Have a great week too, girl!

      Reply
  18. Demeter | Beaming Baker

    July 25, 2016 at 12:48 pm

    Happy Monday, D! So glad that you and the hubs has a wonderfully relaxing weekend. 🙂 What more do ya need? 🙂 I totally giggled in your retelling of Colbert’s cast-iron joke. Well-seasoned, that’s why I like ya, Dawn! 🙂 I would love to see a sneak peek of that jokes notepad! Such an interesting factoid about Newfoundland’s World Heritage Site! Gonna add that as one more reason to consider visiting. 🙂 Gotta love a recipe that includes a quick wrap of parchments and an easy prep! 🙂 Hope you have an awesome week, D! xoxo

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:44 pm

      Happy Monday back at ya, Demeter! Isn’t that Colbert line awesome? Seriously, one of my faves, for sure 🙂 So fitting, lol 😀 I’m getting quite the little collection of funny quotes and lines. Thanks so much for the sweet comment. Have an awesome weekend too, girlie! xoxo

      Reply
  19. Kathy @ Beyond the Chicken Coop

    July 25, 2016 at 12:27 pm

    What a beautiful look dish! When I was in college I worked in a restaurant and we often served fish en papillote as a special. The best was opening and serving it table side. The guest were always impressed and the smells were divine! I’ve never made this myself but I think it’s time I give it a try!

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:42 pm

      Thank-you so much, Kathy! You should definitely give fish-en-papillote a try! I’m sure you will love it. I love how easy it is to put together…hubby and I had it again today for dinner, actually, and it came together in no time- perfect after a busy Monday 🙂 Have a lovely week!

      Reply
  20. Mary Ann | The Beach House Kitchen

    July 25, 2016 at 11:41 am

    This is the perfect dinner in my book Dawn! You’re right. Everyone gets their own individual foodie present! Perfect because then I won’t have to share mine! LOL! I love that you used halibut too because that’s a fave of mine! Can’t wait to try these little bundles of deliciousness!

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:40 pm

      Thank-you Mary Ann! Matter of fact, we had it again for dinner this evening 🙂 Have a great week, girl!

      Reply
  21. Gayle @ Pumpkin 'N Spice

    July 25, 2016 at 9:16 am

    Oh that’s such a great line from Stephen Colbert, Dawn! I’m definitely going to use that. “Well seasoned” sounds just about right! 🙂 Sounds like you had a nice and relaxing weekend! It’s been SO hot here, so I was pretty much holed up in the air conditioning, but did get a chance to spend a little time outside when it got cooler at night. This dish looks delicious! I love that it’s healthier and made in just 30 minutes. Definitely my kind of summer meal! Pinned, of course! Hope your Monday is off to a great start!

    Reply
    • Girl Heart Food

      July 25, 2016 at 6:38 pm

      Isn’t it the best line, though?! I love that one 😀 No complaints about the warmer weather…before we know it, the weather will be colder. I’ll enjoy every warm minute of it while I can 😉 Thanks so much for the kind words and Pin, girl! Appreciate it. Have a great week!

      Reply

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Hi and welcome! I’m so happy you stopped by!  On Girl Heart Food, you’ll find lots of yummy eats from veggie based to gluten free to classic comfort food fare. You’re bound to find something that’ll make your belly happy!

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Happy eating, you guys!
Dawn

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