Steamy Fish Parcels

by Matthias Schmitt

Kick-start your healthy new year intentions with some steaming, delicious fish ‘en papillote’! So healthy, so easy – the principle is to simply fold up the filleted fish in paper, with vegetables and an aromatic herb and bake it in the oven. It steams within its envelope-style parcel to provide moist, tender fish, with all the delicious cooking juices trapped inside.


  • 1 Wild Cod Fillet (skinless, boneless, 180g)
  • ½ courgette
  • ½ red bell pepper
  • 2 ripe salad tomatoes
  • 2-3 sprigs fresh basil
  • Glug of extra virgin olive oil
  • Juice of ¼ lemon
  • Sea salt and black pepper
  • Steamy Fish Parcels


    • Ensure cod fillet is at room temperature and preheat your oven to 220ºC
    • Place a sheet of baking parchment into an ovenproof tray, so that half of it overlaps the edge
    • Slice the courgette and pepper into thin batons and scatter onto the parchment
    • Lay the fish fillet on top of the veg, cut the tomatoes into halves and arrange around the fish
    • Add the basil, drizzle with olive oil and lemon juice and season with salt and pepper
    • Gently fold over the spare edge of baking parchment to loosely cover the fish
    • Start folding or rolling all 3 edges of the paper in on themselves, pressing to crimp together to form a 'sealed' envelope loosely containing all the ingredients
    • Pop envelope, still on the tray, into the oven and bake for 12-15 minutes
    • Carefully open the envelope, as the steam trapped inside will be very hot!
    • Serve the tender, steamed fish with the softened vegetables.

    Rice and PolentaCHEF'S TIP

    If possible, don’t be tempted to enclose your fish parcel in tin foil – it may react with the natural acids in the vegetables. Baking parchment or even brown paper will give much nicer, truer flavours.

    Serve your steamy fish parcel with rice for a healthy supper – we have microwaveable Basmati Rice. Or try with crisp golden Polenta Fritters

    GOT THE CUT? Buy Wild Cod Fillets here

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