Chilean Sea Bass en Papillote
Chilean Sea Bass en Papillote is a classic French cooking technique where delicate, buttery white fish is sealed in a parchment paper pouch with vegetables, herbs, and a splash of liquid, then baked. The steam trapped inside gently cooks the fish to a tender, flaky perfection while infusing it with the flavors of ingredients like lemon, fennel, tomatoes, and white wine. Though the fish is from cold Southern Hemisphere waters, the 'en papillote' method is a hallmark of French bistro cuisine.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb meal, with the fish providing lean protein and healthy omega-3 fatty acids. A typical serving, including the fish and vegetables, likely ranges from 300 to 400 calories, making it a nutrient-dense and heart-healthy option.
Nutrition breakdown
| Calories | 420 kcal |
| Protein | 35 g |
| Carbs | 12 g |
| Fat | 26 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 580 mg |
| Vitamin D | 15 mcg |
| Vitamin B12 | 2.5 mcg |
| Selenium | 40 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 620 mg |
| Phosphorus | 350 mg |
| Vitamin A | 120 mcg RAE |
| Vitamin C | 15 mg |
Per 1 fillet (170 g) with vegetables and sauce · estimated, varies by recipe
💡 What's interesting
The 'en papillote' method is a brilliant example of healthy, flavor-concentrated cooking; the sealed pouch acts like a mini-steam oven, requiring little to no added fat. Nutritionally, Chilean Sea Bass is prized for its high content of omega-3s, which are beneficial for heart and brain health.
