Tilapia En Papillote

Ingredients

• 4tilapia fillets
• 1courgette
• 1carrot
• ½white onion
• 15cherry tomatoes
• 40 ml (8 teaspoons)butter
• 10 ml (2 teaspoons)salt
• 7.5 ml (½ tablespoon) per filletMaille Old Style Mustard
• 1lemon
• 170 g (1 cup)pearl couscous
• 300 ml (1¼ cups)chicken stock
• 5 ml (1 teaspoon)olive oil
• to tastefresh coriander leaves, finely chopped

Instructions

1. 1

   Prepare the vegetables

   Spiralise the courgette and carrot, thinly slice the onion, halve the cherry tomatoes and finely chop the coriander. Cut a few slices from the lemon.

2. 2

   Preheat the oven

   Heat the oven to 175°C (350°F).

3. 3

   Make the parcels

   Arrange some of the vegetables on a sheet of parchment paper and place one tilapia fillet on top. Sprinkle on a good pinch of salt, spread the mustard over the fish and add 10 ml (2 teaspoons) of butter. Add a couple of lemon slices and tuck in some cherry tomatoes, then seal the parchment edges and set the parcel on a baking tray.

4. 4

   Bake the fish

   Make three more parcels in the same way. Put the tray on the oven's middle shelf and bake for 15 minutes.

5. 5

   Start the couscous

   While the fish bakes, prepare the couscous.

6. 6

   Cook the couscous

   Pour the olive oil into a pan and toast the pearl couscous until it turns a light golden brown. Add the chicken stock and bring it to the boil, then reduce the heat and simmer for 12 minutes.

7. 7

   Finish the couscous

   In a separate frying pan, add a little oil and cook the onion with the remaining spiralised vegetables and cherry tomatoes. Add the cooked pearl couscous and stir to combine. Finish with the chopped fresh coriander and toss everything together.

8. 8

   Serve warm

   Serve the couscous warm with the tilapia parcels.

What is tilapia en papillote?

En papillote is a French cooking method in which food is sealed in a parchment parcel and baked. The enclosed parcel traps moisture as the ingredients cook.

This version pairs mild tilapia with mustard, lemon and vegetables, alongside pearl couscous. The fish parcels and the couscous cook at the same time, making the method practical for a weeknight.

Nutrition and macros by portion

The nutrition label shows one serving as written: 420 calories, 35g protein, 42g carbs, 12g fat.

The pearl couscous supplies most of the carbohydrates, while tilapia provides the main protein. Butter and olive oil contribute most of the fat, with smaller amounts coming from the fish and other ingredients. Pair a portion with extra non-starchy vegetables or a green salad for a more vegetable-heavy plate.

Build a balanced parcel

Vegetable base: spread the spiralised courgette and carrot beneath the fish so they soften in the parcel juices. Add onion and tomatoes for sweetness and moisture.

Fish topping: mustard, butter and lemon bring savoury, rich and bright notes to the mild tilapia. Keep the butter portion even across the four parcels.

Seal the parchment well

Fold the edges firmly around the fish and vegetables so the parcel stays closed during baking. Leave a little room inside rather than wrapping the contents tightly against the paper.

Use a baking tray to support the parcels as you move them into and out of the oven. Open them carefully at the table or just before serving, as hot steam can escape.

Check the fish for doneness

The recipe gives a baking time of 15 minutes at 175°C (350°F). The fish should be opaque and separate into flakes when gently tested with a fork.

Fillet thickness affects cooking time, so check the thickest part before serving. If it needs more time, reseal the parcel and return it to the oven briefly.

Toast the pearl couscous

Toasting the couscous in olive oil until lightly golden gives it a nutty note before the stock goes in. Bring the stock to the boil, then simmer for 12 minutes as directed.

Stir in the cooked vegetables and coriander at the end. This keeps the herbs fresh-tasting and distributes the vegetables through the grains.

Make the timing work

Prepare the vegetables before assembling the parcels so the fish can go into the oven as soon as it is wrapped. Start the couscous while the fish bakes.

The method lists 15 minutes for the fish and 12 minutes for the couscous simmer, so have the vegetables ready to cook while the grains simmer.

What to serve alongside

The pearl couscous is already served with the fish in this recipe, giving the plate a filling grain component. A simple green salad or extra steamed vegetables can add freshness.

If you prefer, the description also suggests rice, quinoa, couscous or bread as alternatives to pearl couscous.

Recipe notes & tips

• Cut the vegetables to a similar thickness so they cook evenly inside the parcels.
• Keep the parchment sealed well to hold in the steam and cooking juices.
• Divide the butter and mustard evenly among the four fillets.
• Taste the couscous before serving and adjust the seasoning if needed.
• Open the parcels carefully, directing the steam away from your face and hands.

Variations

• Use another white fish: swap in fillets of similar thickness and check them for doneness.
• Change the herbs: use chopped parsley in place of coriander.
• Add garlic: include a little finely chopped garlic with the vegetables in each parcel.
• Use another grain: serve with cooked rice or quinoa instead of pearl couscous.
• Add greens: tuck a handful of spinach into each parcel beneath the fish.

Common mistakes to avoid

• Loose parcel seams: fold and crimp the parchment edges so steam stays inside.
• Uneven vegetable strands: keep the courgette and carrot a similar thickness for more even cooking.
• Overcooked fish: check the thickest part after 15 minutes and avoid leaving the parcels in the oven longer than needed.
• Skipping the couscous toast: cook it in the oil until lightly golden before adding the stock.
• Adding the coriander too early: stir it through at the end to keep its fresh flavour.

How to store

Refrigerate leftover fish and couscous in separate airtight containers and eat within 2 days. Reheat until piping hot, using a low oven or microwave for the fish to help prevent it drying out.

Frequently asked questions