Baked Sea Trout en Papillote
Baked Sea Trout en Papillote is a classic French cooking method where sea trout fillets are sealed in a parchment paper parcel with vegetables, herbs, and a splash of white wine or lemon juice, then baked. The dish typically features ingredients like fennel, cherry tomatoes, capers, and fresh dill or parsley. It originates from France and is celebrated for its elegant presentation and healthy preparation.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, with a moderate amount of healthy fats from the fish and any added olive oil. It provides excellent sources of omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 300-350 kcal per serving.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 8 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin D | 12 mcg |
| Selenium | 40 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Vitamin B12 | 5 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 8 mg |
| Potassium | 420 mg |
| Vitamin B6 | 0.6 mg |
Per 1 fillet (180 g) with vegetables and juices · estimated, varies by recipe
💡 What's interesting
The 'en papillote' technique is a hallmark of French cuisine, designed to steam the fish in its own juices, preserving nutrients and intensifying flavors without added fats. Nutritionally, it's a standout for delivering heart-healthy omega-3s and lean protein in a light, low-calorie preparation.
