Salmon and vegetable en papillote
A fat-free parcel cooking that keeps the salmon moist and the vegetables crisp: an elegant cutting dish with next to no washing-up.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle2 salmon fillets (300 g)
- check_circle1 zucchini
- check_circle1 bell pepper
- check_circle100 g cherry tomatoes
- check_circle1 lemon
- check_circle2 cloves garlic
- check_circleDill, salt, pepper
Method
- 1Preheat the oven to 200 °C.
- 2Slice the vegetables and spread them over two sheets of baking paper.
- 3Place a salmon fillet on each bed of vegetables, add garlic, dill, lemon, salt and pepper.
- 4Seal the parcels and bake for 18 minutes.
- 5Open and serve at once.
Steam cooking that preserves everything
En papillote means cooking sealed in paper: the food cooks in its own steam, with no added fat. Salmon and vegetables en papillote give 33 g of protein for 275 kcal and 10 g of fat. The fish keeps all its tenderness and omega-3s, the vegetables their vitamins. A healthy, effortless cooking method.
Light and complete
At 275 kcal, en papillote is an ideal cutting or balance dish: plenty of protein and vegetables, few calories, the fat coming mostly from the salmon's omega-3s. For a heartier meal, serve it with rice or steamed potatoes. It is also easy to digest, perfect in the evening.
Getting the papillote right
Cut the vegetables thin so they cook at the same speed as the fish. Lay them under the salmon fillet, add lemon, garlic and dill, seal the parchment (or foil) tightly and bake 15-20 minutes at 200 °C. The fold must be well sealed to trap the steam. Open it at the table: the aroma that escapes is part of the pleasure.
Building your parcel all year round
En papillote is a method more than a recipe: once you have the technique, you vary it endlessly. Follow the seasons for the vegetables — zucchini, tomato and pepper in summer, leek, carrot and fennel in winter — cutting them thin so they cook with the fish. Salmon swaps for cod, sea bream, trout, or even a thin chicken breast.
The aromatics set the dish's mood for zero calories: lemon and dill for the classic, ginger, soy sauce and sesame for an Asian note, tomato, olives and thyme for the Mediterranean. One parcel per person takes five minutes to prepare and cooks unattended — ideal for entertaining or for a healthy dinner on rushed evenings.
What to pair it with
To vary oily fish and salmon dishes, these recipes extend the idea.
Key takeaways
- 33 g protein for 275 kcal: a healthy fish dish with no added fat.
- En papillote preserves tenderness, omega-3s and the vegetables’ vitamins.
- Cut the vegetables thin so they cook with the fish.
- Add rice or potatoes for a heartier meal.
Frequently asked questions
Is cooking en papillote really healthier?
Yes: it needs no added fat and cooks the food in its own steam, which preserves vitamins and tenderness better than boiling or high-heat cooking. It is one of the gentlest, lightest methods.
Parchment or foil for en papillote?
Both work. Parchment is preferred to avoid direct contact of aluminium with acidic foods (lemon, tomato). What matters is sealing the papillote well to trap the steam.
Can you make en papillote with another fish?
Yes: cod, sea bream, trout or any fillet suit en papillote. Adjust the cooking time to the thickness. Salmon adds omega-3s, but a white fish gives an even leaner version.
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