Fish En Papillote With Asparagus Salad

What is Fish en Papillote?

Fish en Papillote is a French cooking technique that involves baking fish in parchment paper or aluminum foil. The fish is placed on top of vegetables and herbs, and the paper or foil is folded over to create a sealed package. The package is then baked in the oven, allowing the fish to cook in its juices and the flavors of the herbs and vegetables.

Key ingredients and health benefits

The Fish en Papillote recipe with Asparagus Salad is a nutritious and flavorful dish with numerous ingredients that offer multiple health benefits. Find below some of the key ingredients and their health benefits:

• Fish – The major ingredient in this dish, fish contains a high amount of protein, omega-3 fatty acids, and vitamin D. Omega-3 fatty acids are key for brain and heart health and may also help reduce inflammation in the body. Vitamin D is vital for healthy bones and may enhance the immune system. 
• Asparagus – Asparagus is a low-calorie vegetable with fiber, vitamins, and minerals. It is a good source of folate, essential for healthy red blood cell production and fetal development during pregnancy. Asparagus is also rich in antioxidants, which can help defend against chronic diseases such as cancer and heart disease.
• Cherry Tomatoes – Cherry tomatoes are high in vitamin C, which is essential for immune function and skin health. They also have lycopene, an antioxidant associated with a lower risk of prostate cancer. 
• Garlic – Garlic is a flavorful and aromatic ingredient known for its health benefits. It contains elements that may help reduce inflammation, lower cholesterol levels, and improve immune function.
• Fresh herbs – This recipe calls for various fresh herbs, including parsley, cilantro, and basil. Herbs are rich in antioxidants and other beneficial compounds and can add flavor and nutrition to various dishes.

How to make Fish en Papillote?

This dish is easy to prepare, so just follow the Fish en Papillote recipe below: 

Prep Time: 15 min

Cooking Time: 15 min

Total Time: 30 min

Makes 1 serving

Ingredients

For the vinaigrette

2 tbsp. Yellow Mustard

1 tbsp. Honey

1 tbsp. Red Wine Vinegar

1 tbsp. Lemon Juice

0.5 tsp. (Kosher) Salt

0.5 tsp. Black Pepper

2 tbsp. Olive Oil

For the vegetable salad

5 stalks Asparagus

3 stalks of White Asparagus

0.5 medium Zucchini

1 tbsp. Extra virgin Olive Oil

1 tsp. (Kosher) Salt

1 tbsp. Peas

1 medium Tomato

For the fish

2 tbsp. Butter

5 slices Ginger, Sliced

6 stalks of Green Onions

6 oz. Striped Bass

1 tbsp. White Wine

0.25 tsp. (Kosher) Salt

For the green sauce

0.25 cup Curly Parsley

0.3 cup Cilantro

2 stalks Jalapeno

1 tsp. Lemon Zest

2 tbsp. Parmesan Cheese

1 tbsp. Mint

0.5 tsp. Black Pepper

0.25 tsp. (Kosher) Salt

0.25 cup Olive Oil

Preparations:

1. Combine yellow mustard, honey, red wine vinegar, lemon juice, salt, freshly ground black pepper, and olive oil in a large bowl.
2. Peel the asparagus’s roots and cut it in half along its length. Cut the zucchini in half, scoop out most of the insides, and cut the halves into long pieces.
3. Put the asparagus and zucchini into hot water, add the extra virgin olive oil and salt, and then add the peas. Blanch the veggies for 2 minutes, then use a strainer to take them out and put them in a bowl with cold water to cool down.
4. Slice the tomato and remove the insides, then dice it into cubes.
5. Drain the blanched vegetables, and toss the vegetables and diced tomatoes in the mustard sauce. Set aside.
6. Spread butter on the parchment paper and place the fish fillet, cut ginger, green onions, and green onions on top. White wine and salt are used to flavor the fish. Fold the parchment paper’s sides over the fish and use a stapler to close each side. Put the fish package in a pan and put the lid on it. Steam the fish for 5 minutes over medium-low heat. You can also prepare it on a baking sheet.
7. Chop parsley, cilantro, and jalapeno, and place into a blender. Add lemon zest, parmesan cheese, mint, black pepper, salt, and olive oil, and blend all ingredients into a smooth sauce.
8. Place a clump of green sauce in the middle of the plate. Open the parchment paper package and put the steamed fish fillet on top. Arrange the asparagus salad on the side, drizzle it with salad dressing, and serve immediately.

How to serve Fish En Papillote

To serve, place each package on a plate and carefully open the parchment paper, being careful of the steam. Drizzle the fish and vegetables with the Green Sauce and serve with the Asparagus Salad on the side.

More Fish En Papillote combinations to try

Fish En Papillote is a versatile dish that allows endless flavors and ingredient combinations. Here are some additional ideas to inspire your next meal:

• Salmon with asparagus and cherry tomatoes: This combination is a classic for a reason! The richness of the salmon pairs perfectly with the bright flavors of asparagus and the sweetness of cherry tomatoes.

• Tilapia with green beans and carrots: Tilapia is a mild and white flaky fish that pairs well with fresh and crunchy vegetables like green beans and carrots. You can add a squeeze of lemon and herbs like parsley or thyme for extra flavor.
• Sea bass with fennel and lemon: Fennel has a mild licorice flavor that pairs surprisingly well with delicate white fish like sea bass. Add some lemon zest and a splash of white wine to enhance the flavors even more.
• Trout with mushrooms and spinach: Trout is a flavorful and healthy fish that pairs well with earthy mushrooms and nutritious spinach. You can also add some garlic and shallots for extra depth of flavor.

Don’t be afraid to experiment with different fish and vegetables to create unique Fish En Papillote combinations. The possibilities are endless, and you may discover a new favorite recipe!

Meal prep and storage tips

Fish en Papillote is a great meal prep option because you can prepare the packages and store them in the refrigerator or freezer until you cook them. To prepare beforehand, proceed to step 7, wrapping each packet snugly in plastic wrap. Keep them in the fridge for a maximum of 24 hours or in the freezer for up to 1 month. When ready to cook, place the packages on a baking sheet.

Leftovers can be left in the fridge for 3 days in an airtight container. To reheat, place the package in the oven at 350°F for 10-15 minutes until heated.