Sea bream fillet en papillote

Ingredients

• 700 g (4 fillets)sea bream fillets
• 400 gpeas in pods, for shelling
• 200 gcourgettes
• 140 gcarrots
• 80 gradishes
• 8 gcapers in vinegar
• 50 gwhite wine
• to tastefine salt
• to tasteblack pepper
• to tastethyme
• 1lemon, zest
• to tasteextra-virgin olive oil
• 1 clovegarlic

Instructions

1. 1

   Prepare vegetables

   Shell the peas; the 400 g in their pods should yield around 70 g. Peel the carrots and cut them into strips, then cut the courgettes into strips in the same way.

2. 2

   Cook vegetables

   Wash the radishes and slice them thinly. Heat the oil in a frying pan with the unpeeled garlic clove, then add the courgettes, carrots and peas. Cook for 3 minutes over a moderate heat.

3. 3

   Add flavour

   Pour in the white wine and let it evaporate. Add the zest of half the lemon and the thyme leaves.

4. 4

   Season vegetables

   Cook for a further 2 minutes, then remove the garlic clove. Season with salt and pepper and turn off the heat; the vegetables should still be crisp. Lay out a sheet of baking paper, place one cleaned sea bream fillet in the centre and season it with oil.

5. 5

   Fill the parcel

   Season the fish with salt and pepper and add the zest of the remaining half lemon. Spoon some of the cooked vegetables over the fish, followed by the drained capers.

6. 6

   Add radishes

   Add the radishes and thyme leaves. Lift the edges of the baking paper and fold them over the fish to begin closing the parcel.

7. 7

   Bake the parcels

   Fold in the paper at both short ends to seal the parcel, then repeat with the other 3 fillets. Put all 4 parcels on a baking tray and cook in an oven preheated to 200°C for 20 minutes. Remove from the oven and serve hot.

What is sea bream en papillote?

En papillote is a French cooking method in which food is enclosed in a folded paper parcel and baked. The enclosed steam gently cooks the fish and vegetables together.

This version pairs sea bream with peas, courgette, carrot and radish, while lemon, thyme and capers add freshness and a savoury, tangy note.

Nutrition and macros by portion

The nutrition label shows one serving as written: 332 calories, 0g protein, 15g carbs, 11g fat.

The peas and vegetables contribute most of the carbohydrates, while the sea bream supplies most of the protein. Olive oil carries much of the fat; serve with a generous side of salad or extra vegetables to round out the plate.

Get the vegetables ready

Shelling: the recipe starts with 400 g of peas in their pods, which should yield around 70 g once shelled. Cut the carrots and courgettes into strips so they cook evenly.

Radishes: slice these thinly and keep them for adding to the parcels rather than cooking them with the other vegetables.

Cook the vegetables briefly

Start with the garlic clove in its skin, then add the courgettes, carrots and peas and cook them for 3 minutes over a moderate heat. Add the wine and let it evaporate before stirring in half the lemon zest and thyme.

After another 2 minutes, take the pan off the heat. The vegetables should remain crisp because they will continue cooking in the oven.

Seal each parcel well

Place one fillet in the middle of a sheet of baking paper, season it, and top it with some of the cooked vegetables, capers, radishes and thyme. Leave enough paper around the fish to fold the edges together.

Overlap the paper over the fish, then fold in both short ends to close the parcel. A secure seal helps keep the steam inside as it bakes.

Check the cooking

Bake the 4 parcels together at 200°C for 20 minutes, as directed. Keep them closed during cooking so the fish steams in its own parcel.

Open one parcel carefully, as hot steam will escape. The fish should be opaque and flake easily; serve the parcels hot.

What to serve alongside

The parcels already contain fish and vegetables, so they can be served as they are for a simple main course. Boiled potatoes or crusty bread are useful additions if you would like something more substantial.

A plain green salad can go alongside, especially if you want a fresh contrast to the warm vegetables and lemony cooking juices.

Recipe notes & tips

• Cut the carrots and courgettes into similar-sized strips so they cook at a similar rate.
• Let the wine evaporate before adding the lemon zest and thyme.
• Keep the vegetables slightly crisp in the pan, as they will cook further inside the parcels.
• Drain the capers before adding them so the parcels do not take on excess brine.
• Fold the paper securely at both ends to keep the steam enclosed.
• Open the parcels carefully and away from your face to avoid the hot steam.

Variations

• Add fennel: cut it into fine strips and cook it with the other vegetables.
• Use another white fish: choose fillets of a similar thickness and check that they are cooked through.
• Add sliced olives: use them in place of some of the capers for a different salty note.
• Change the herbs: use parsley in place of thyme for a softer herbal flavour.
• Serve with potatoes: add boiled potatoes alongside for a more filling meal.

Common mistakes to avoid

• Overcooking the vegetables: stop after the stated pan cooking so they retain some bite after baking.
• Leaving the wine in the pan: allow it to evaporate before seasoning the vegetables.
• Using thick radish slices: slice them thinly so they warm through in the parcel.
• Loose parcel folds: overlap the paper and fold in both short ends to retain the steam.
• Opening the parcels too quickly: take care, as hot steam escapes as soon as the paper is opened.

How to store

Refrigerate cooled fish and vegetables in an airtight container and eat within 2 days. Reheat gently in a covered ovenproof dish until piping hot; the fish may become drier when reheated.

Frequently asked questions