Tilefish en Papillote
Tilefish en Papillote is a French-inspired dish where tender, sweet tilefish fillets are baked in a parchment paper pouch with vegetables, herbs, and a splash of white wine or citrus. The sealed pouch steams the fish in its own flavorful juices, resulting in a moist, aromatic meal. It's a classic method often associated with coastal regions like Brittany, emphasizing fresh, simple ingredients.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates, making it a light yet satisfying option. It provides key nutrients like omega-3 fatty acids, vitamin B12, selenium, and potassium, with a rough calorie ballpark of 250-350 kcal per serving depending on added fats and vegetables.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 35 g |
| Carbs | 5 g |
| Fat | 12 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 300 mg |
| Vitamin B12 | 4.5 mcg |
| Selenium | 40 mcg |
| Potassium | 450 mg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Omega-3 (EPA+DHA) | 500 mg |
| Vitamin D | 2 mcg |
| Magnesium | 30 mg |
Per 1 fillet with vegetables (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Cooking en papillote (in parchment) is a technique that locks in moisture and nutrients without needing excessive oil, making it a healthier preparation method. Culturally, it reflects a French culinary philosophy of simplicity and respect for high-quality seafood.
