Éclat Méditerranéen en Papillote

DESCRIPTION: This vibrant dish captures the essence of the French Riviera, featuring delicate white fish baked to perfection in parchment paper alongside a medley of sun-kissed Provençal vegetables. It's a light, flavorful, and incredibly healthy meal that’s as beautiful as it is delicious, with every bite bursting with fresh, aromatic Mediterranean flavors.

PREP TIME: 20 minutes COOK TIME: 15-18 minutes SERVINGS: 4 DIFFICULTY: Easy

INGREDIENTS:

• 4 white fish fillets (e.g., cod, sea bass, snapper), 6 oz (170g) each
• 1 tbsp olive oil, plus extra for brushing
• 1 medium zucchini, thinly sliced into half-moons
• 1 red bell pepper, thinly sliced
• 1 yellow bell pepper, thinly sliced
• 1 pint (about 2 cups) cherry tomatoes, halved
• 1 shallot, thinly sliced
• 2 cloves garlic, minced
• 1/4 cup Kalamata olives, pitted and halved
• 1 tbsp capers, rinsed and drained
• 1/4 cup dry white wine (or vegetable broth)
• 2 tbsp fresh lemon juice
• 1 tsp dried Herbes de Provence (or a mix of dried thyme, oregano, and savory)
• 1/4 cup fresh basil, chopped
• 2 tbsp fresh parsley, chopped
• Salt and freshly ground black pepper to taste
• 4 large sheets of parchment paper (about 15x18 inches)

INSTRUCTIONS:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the zucchini, red bell pepper, yellow bell pepper, cherry tomatoes, shallot, garlic, Kalamata olives, capers, olive oil, Herbes de Provence, salt, and black pepper. Toss gently to coat all the vegetables evenly.
3. Lay out four sheets of parchment paper on a clean work surface. Divide the seasoned vegetables evenly among the center of each parchment sheet.
4. Place one fish fillet on top of the vegetables on each parchment sheet. Season the fish with a pinch of salt and pepper.
5. Drizzle 1 tablespoon of white wine (or broth) and 1/2 tablespoon of lemon juice over each fish fillet and vegetable mound.
6. To seal the papillotes, bring two opposite edges of the parchment paper together over the food. Fold the edges together tightly several times to create a secure seam. Then, fold the remaining two open ends inward to form a half-moon shape, ensuring no steam can escape. It should resemble a sealed pouch.
7. Carefully transfer the sealed parchment pouches to a large baking sheet.
8. Bake for 15-18 minutes, or until the fish is cooked through and flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fish fillets.
9. Remove from the oven. Let the pouches rest for a minute before carefully opening them (be mindful of the hot steam).
10. Garnish each serving with fresh chopped basil and parsley before serving directly from the parchment pouch or transferring to plates.

TIPS:

• For an extra layer of flavor, add a thin slice of lemon and a sprig of fresh thyme on top of each fish fillet before sealing the parchment.
• Ensure the parchment pouches are sealed tightly to trap all the steam and flavors, which helps cook the fish perfectly and keeps it moist.
• This dish pairs wonderfully with a side of quinoa or a light whole wheat baguette to soak up the delicious juices.

NUTRITION (per serving):

• Calories: 320
• Protein: 40g
• Carbs: 20g
• Fat: 10g

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