Fish en Papillotte

Fish cooked en papillote is an easy, healthy, and flavorful way to cook fish; sealed in its own parchment paper pouch, the fish is essentially steamed and infused with flavour inside a convenient little package. It’s also a method that won’t leave your house smelling like a fish market, one reason why it’s probably our favourite way to cook fish.

Foiled-wrapped cod fillet with exotic sauce

Thanks to Melanie Smith the SB Fitness nutrition consultant for this healthy and fish recipe. To hear more of Melanie recipes follow our foodie Friday posts on the SB Fitness Facebook Page.  You can also book a consultation with Melanie. Just get in touch.

Nutritional highlights of this healthy Meal – White fish is a good source of omega-3 and omega-6 fatty acids. It is also rich in vitamins B12 and B6, niacin, as well as vitamins E, A, and C. It is a good source of phosphorus, potassium, selenium, and other trace minerals.

Melanie’s’ Healthy Fish Recipe…



  • 1 lemon, cut into rounds
  • 2 x 150 g fillets of sustainable white fish
  • 1 clove garlic, crushed
  • 2 tablespoons tamari or soy sauce
  • 1 teaspoon fish sauce
  • pinch chilli flakes
  • 4 cm piece of ginger
  • 1/2 cup coriander
  • 2 bunches bok choy
  • 1 bunch Chinese broccoli.


  1. Preheat oven to 180°C/350°F/Gas Mark 4.
  2. Place 2 large squares of baking paper on a flat surface. Place lemon slices down the centre of each. Top lemon slices with a piece of fish.
  3. Combine garlic, tamari, fish sauce and chilli flakes. Gently lift two opposite sides of baking paper and carefully pour tamari mixture over fish. Top with ginger and coriander. Wrap up as a parcel, place on a baking tray seam side up and tuck ends underneath.
  4. Bake 15-20 minutes until fish flakes when tested.
  5. Meanwhile, steam Asian greens. Divide greens and fish between a plate and a lunchbox.