Yum

Lemon-Caper Fish and Veggies en Papillote is a fresh, simple and delicious way to enjoy seafood. Gluten free and dairy free.

 

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Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

Not too long ago, my friend (and Registered Dietitian Nutritionist) Chelsey of Chelsey Amer Nutrition reached out to me asking if I would like to receive a copy of her first cookbook, The 28-Day Pescatarian Meal Plan & Cookbook. I LOVE seafood, supporting my friends, and cookbooks so I was SO excited to receive a copy in the mail so I could get cooking!

As I was flipping through her book, the Lemon-Caper Fish and Veggies en Papillote really stuck out to me because I love preparing fish this way and don’t do it often enough, and this method/recipe is adaptable so you can use a variety of different fish and vegetables that you may have on hand and still have a delicious result. Using what we have on hand is important for Brian and I right now so we minimize the amount of times we go to the grocery store and really limit our contact with other people. With a baby on the way very soon, we are taking quarantine seriously!

Keep reading for more details about the book and recipe.

Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinnerAbout the Book: The 28-Day Pescatarian Meal Plan & Cookbook

The 28-Day Pescatarian Meal Plan & Cookbook  is the delicious new book by Registered Dietitian Nutritionist, Chelsey Amer featuring an actual 28-day meal plan and recipes focusing on nutritious and tasty seafood. The book is literally packed to the brim with mouth-watering recipes like Grilled Scallop and Pineapple Skewers with Roasted Poblano Pepper Sauce, 30-Minute Coconut Shrimp Curry, and Easy Israeli Shrimp Salad. This book explains what a pescatarian diet is, how you can stock your kitchen and pantry with nutritious essentials, and includes  4 week meal plan using recipes in the book.

This recipe for Lemon-Caper Fish and Veggies en Papillote immediately caught my eye, and Chelsey kindly let me share this recipe with all of you!

Get the book: The 28-Day Pescatarian Meal Plan & Cookbook by Chelsey Amer MS, RDN, CDN

Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

Lemon-Caper Fish and Veggies en Papillote

This recipe is impressive (it looks SO pretty), fresh, nutritious and absolutely delicious..but it comes together SO simply!

The method is easy: choose your vegetable and place on parchment paper, choose your fish and place on top of your vegetable, season with fresh or dried herbs, salt, pepper, lemon, capers (if you have them), and a small pat of butter, fold the parchment to seal in the veggies and fish, then bake.

The original recipe called for haricot vert (green beans), but I had zucchini on hand so subbed that in and it worked fantastic. The original recipe also called for a milk white fish, but I had a ton of salmon to use so went with that instead and the recipe still tasted absolutely delicious. Sub in any vegetables or fish you have in your home kitchen for a really delicious, pretty and simple meal.

Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

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Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

Lemon-Caper Fish and Veggies en Papillote


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servigns 1x
  • Diet: Gluten Free

Description

Lemon-Caper Fish and Veggies en Papillote is a fresh, simple and delicious way to enjoy seafood. Gluten free and dairy free.


Scale

Ingredients

1 lb haricot verts*

4 (6-ounce) white fish fillets (Flounder, snapper or tilapia), about 1/2 inch thick**

1/2 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon garlic powder

4 teaspoons unsalted butter

4 teaspoons capers

1 cup chopped fresh parsley***

2 lemons, thinly sliced


Instructions

Preheat the oven to 400 degrees Fahrenheit.

Prepare four large pieces of parchment paper that are each large enough to fold over your fish fillet, with a couple of inches of a border.

To assemble one packet, place one-quarter of the green beans in a single layer on the lower half of each piece of parchment paper. Place each fish fillet on top of each layer of green beans. Season each with 1/8 teaspoon of salt, pepper, and garlic powder. Top the fish with a pat of butter (about 1 teaspoon), 1 teaspoon of capers, 1/4 cup of parsley, and 3-4 lemon slices.

Fold the parchment paper over the fish and fold down the edges, sealing the fish and veggies in a packet. Place on a sheet pan. Repeat with the remaining ingredients to create four packets.

Bake for 13-15 minutes, until the fish is cooked through and flakes with a fork. Cooking time varies with the thickness of the fish, adjust as necessary.

Remove from the oven and let sit for a couple of minutes, until cool to the touch.

Carefully open the parchment paper packets, allowing the steam to escape.


Notes

This recipe has not been tested for FODMAP content, but if you omit the garlic powder the rest of the ingredients are used in low FODMAP amounts according to the Monash University app. (1/3 cup of zucchini or 15 green beans are considered low FODMAP).

*Can sub any non-starchy vegetable you have at home such as zucchini, asparagus, mushrooms, or bell peppers.

**Can sub whatever fish you prefer (I think this recipe works well with salmon!)

***Use about 1/3 cup of dried parsley if you don’t have fresh.

 

  • Category: dinner
  • Method: oven
  • Cuisine: French

Nutrition

  • Serving Size: 1/4 recipe
  • Calories: 208
  • Sodium: 471 mg
  • Fat: 6 g
  • Saturated Fat: 3 g
  • Carbohydrates: 8 g
  • Fiber: 5 g
  • Protein: 34 g

Keywords: pescatarian, fish, seafood, easy dinner, dinner, vegetables

Lemon-Caper Fish and Veggies En Papillote #tararochfordnutrition #healthydinner

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