Healthy Recipe:

Recipe: Sea bass en papillote

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
The Mayo Clinic Diet Book, learn more

Free

E-newsletter

Subscribe to Housecall

Our weekly general interest
e-newsletter keeps you up to date on a wide variety of health topics.

Sign up now

Dietitian's tip: It's easy and delicious to cook fish fillets in packets of parchment paper, a technique called en papillote (pronounced en pap-e-YOTE). If you don't have parchment paper on hand, use aluminum foil.

By Mayo Clinic staff
Serves 4

Ingredients

    • 1/4 cup almonds
    • 4 sea bass or halibut fillets, each 5 ounces and about 1-inch thick
    • 1 small tomato, diced
    • 1/4 cup minced yellow onion
    • 1 tablespoon olive oil
    • 4 teaspoons dry white wine
    • 1 tablespoon chopped fresh flat-leaf (Italian) parsley
    • 2 teaspoons chopped fresh thyme
    • 1/2 teaspoon saffron threads, steeped in 2 tablespoons hot water
    • 1/2 teaspoon each salt and freshly ground white pepper

Directions

Put the almonds in a food processor and process to the consistency of fine bread crumbs. Set aside.

Preheat the oven to 400 F. Cut 4 15-inch squares of parchment (baking) paper. Fold 1 square in half to create a crease, then open up. Place 1 fillet next to the crease. Repeat with the remaining squares and fillets.

Top each fillet with 1/4 of the tomato, onion, almond meal, olive oil, wine, parsley, thyme, saffron, and salt and white pepper. Working with 1 square, fold the paper over the fish and vegetables, then fold the edges several times, crimping to seal the packet completely. Repeat to make 3 more packets. Place the packets on a baking sheet.

Bake until the paper is starting to brown, about 15 minutes. (If the fillets are thin, bake for 12 minutes.) Place the packets on plates. To serve, slit an X in each packet and fold open.

Nutritional analysis per serving

Serving size: 1 fillet
Calories227 Sodium390 mg
Total fat11 g Total carbohydrate4 g
Saturated fat2 g Dietary fiber2 g
Trans fat0 g Sugars0 g
Monounsaturated fat6 g Protein28 g
Cholesterol58 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.
RE00071 Nov. 30, 2012

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

  • Reprints
  • Print

  • Share on:

  • Email

Advertisement


Text Size: smaller largerlarger