Mediterranean Bass en Papillote with Herbs
Mediterranean Bass en Papillote is a light and aromatic dish where sea bass is cooked in a parchment paper parcel with fresh herbs, lemon, and vegetables, allowing it to steam in its own juices. This method, originating from France, highlights the clean flavors of the Mediterranean region, typically featuring ingredients like rosemary, thyme, garlic, cherry tomatoes, and olives.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the fish and olive oil, while being very low in carbohydrates. A single serving provides excellent amounts of omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 350-400 kcal.
Nutrition breakdown
| Calories | 370 kcal |
| Protein | 38 g |
| Carbs | 8 g |
| Fat | 20 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin D | 10.2 mcg |
| Selenium | 42.5 mcg |
| Omega-3 (EPA+DHA) | 1.2 g |
| Potassium | 620 mg |
| Vitamin B12 | 4.8 mcg |
| Niacin (B3) | 8.2 mg |
| Phosphorus | 310 mg |
| Vitamin A | 85 mcg |
Per 1 fillet (180 g) with vegetables and sauce · estimated, varies by recipe
💡 What's interesting
The 'en papillote' (in parchment) cooking technique is a classic French method that steams the fish gently, preserving moisture and nutrients without added fat. Nutritionally, it's a heart-healthy choice, as the omega-3s from the bass and the polyphenols from olive oil and herbs are well-preserved.
