Cooking Baked Fish en Papillote in Foil Packets is the easiest and most delicious, fool-proof way to cook fish perfectly – every single time. This method is easily customizable and can be used for baking any of your favorite fish recipes.
Foil Packets: The Easiest Way to Cook Baked Fish
If you’re looking for a quick and easy weeknight dinner, this recipe is for you!
With only 7 ingredients, this is one of my all time favorite meals because it is healthy, delicious, versatile and the best part? Requires NO DISHES – no clean up. You heard that right busy mom, no mess and no clean up!
My husband works nights so it is usually just my toddler, Ransom, and I for dinner, which is great in a lot of ways because I have no pressure to cook at all, and I can always pick what I want.
But since I am just cooking for myself, I usually want what is easiest and fastest which has led me to my favorite, foolproof way to cook dinner, fish en papillote.
Fish en Papillote or Foil Packet Cooking Lesson
This recipe is a serving for one because I typically just make it for myself. If you want a serving for two, simply add another cod loin to your pouch.
For three or more servings, make a second pouch. For this recipe, I used Wild Caught North Atlantic Cod Loin filet because I usually keep some in the freezer for a quick & healthy meal. Cod is a very mild, flaky white fish that is rich in omega-3 fatty acids, the GOOD FAT, and protein.
This meal uses a cooking method called En Papillote, French for ‘in parchment’. This method traditionally uses parchment paper but any medium will do, in this case we will be using aluminum foil.
The En Papillote cooking method involves creating a small package in which the ingredients are held and sealed, while the liquid in the package will steam the food all while being baked in the oven. Because of this magical little pouch, there are no dishes! You can even eat the entire meal right from your ‘papillote’.
How to Create a Foil Packet
To prepare your ‘En Papillote’ package grab some foil – I use heavy-duty Reynolds Wrap. (Always choose the heavy duty or you run the risk of a tear in your pouch which will hinder the cooking profess and create a huge mess).
Tear off a fairly large square, maybe 18″ or so, fold it in half & and crease three of the edges multiple times, leaving just the top open. You want to make sure that your creased edges are tightly sealed so that no liquid can escape.
Once your foil packet is ready you can begin to put in your ingredients!
- 2 fish fillets, approximately 8 ounces total, thawed (I recommend cod, haddock or flounder)
- salt and pepper, to taste
- 1 teaspoon minced garlic
- 2 large carrots, thinly sliced
- 8 ounces mushrooms, thinly sliced
- 1 bunch asparagus
- 1 teaspoon olive oil
- 1 teaspoon butter, *double the olive oil for a dairy free option
- 1/2 cup vegetable broth, or water
- 1 lemon, juiced
- *You can use any vegetable you'd like for this recipe, it doesn't have to be carrots and mushrooms. I like to use whatever is about to go bad in the fridge, to minimize food waste!
- Preheat the oven to 400 degrees F.
- Prepare your foil packet.
- Place the thawed fish fillets in the center of the foil packet with a dash of salt & pepper to taste.
- Add the garlic, carrots, mushrooms, asparagus, or whatever veggie you choose.
- Add the olive oil, butter, broth, and lemon juice to the packet.
- Once all of the ingredients are in, seal up the only open edge so that the packet is completely closed.
- Place your packet on a baking sheet and put in the oven for 25 minutes, or until the fish has reached an internal temperature of 145 degrees F.
- The fish should remain firm but flake easily with a fork.
- Enjoy your meal in the foil packet if you wish!
DON’T FORGET YOUR MEAL PLAN
If you’re looking for additional help in meal planning or discovering new and delicious recipes to try, be sure to download my Free eBook – The Happy & Healthy Flexible Meal Plan below:
Welcome! I’m Emily Kyle, a nationally recognized media registered dietitian nutritionist & holistic cannabis practitioner providing holistic health care for those living with autoimmune and inflammatory conditions. To help you, I offer food sensitivity testing, cannabis education, and this blog which provides free resources including anti-inflammatory recipes, holistic health, wellness and nutrition related articles, and evidence-based cannabis education.