Fish en papillote with veggies

Fish en papillote—a French cooking method where fish is gently steamed in a parchment paper pouch—is not only elegant and delicious, but also a powerhouse of nutrition. When paired with vibrant vegetables like sweet potato mash, broccoli, and sautéed carrots, this dish becomes a complete and balanced meal that supports wellness on every level.

Cooking fish en papillote preserves moisture and locks in delicate flavors without the need for excess oil or fats. Rich in omega-3 fatty acids, lean protein, and essential minerals, the fish supports heart, brain, and hormone health, while the veggie trio brings in fiber, antioxidants, beta-carotene, and a beautiful spectrum of vitamins.

Sweet potato mash offers slow-releasing carbohydrates and supports blood sugar balance, while broccoli and carrots provide cruciferous compounds and carotenoids that support liver detox and hormone metabolism—especially important for women’s health.

This meal is naturally gluten-free, light yet satisfying, and perfect for a nourishing dinner that feels both comforting and elevated. It's a great way to eat clean without compromising on taste or enjoyment.

Recipe

Ingredients

For the fish: 3 pieces of white fish

(cod, rockfish or preferred), parchment paper, 3 tsp olive oil,

salt, black pepper, garlic powder, lemon, dried oregano,

and fresh parsley;

For the sweet potato mash: 5 sweet potatoes,

3 Tbsp olive oil, 1 Tbsp salt, 1 tsp black pepper powder, 1 tsp garlic powder, 1/2 cup coconut milk or broth;

For the roasted carrots: 5 big carrots, 1 Tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, 1 tsp garlic powder, 1 tsp dried thyme;

For the sautéed broccoli: 2 lbs of frozen broccoli, 2 Tbsp avocado oil, 1.5 tsp salt, 1 tsp garlic powder, 1/2 tsp black pepper

Instructions

1. Prepare the Sweet Potato Mash:

   • Peel and cube the sweet potatoes.

   • Boil them in a pot over medium heat for about 30 minutes, or until fork-tender.

   • Once cooked, drain the water, add the rest of the ingredients and mash everything together.

2. Bake the Fish en Papillote:

   • Cut parchment paper pieces large enough to fold over each piece of fish completely.

   • Place each fish fillet in the center of its parchment sheet.

   • Drizzle with 1 tsp olive oil, season with 1 tsp salt, 1/2 tsp black pepper, and 1 tsp garlic powder, and top with 3 lemon slices, 1 tsp dried oregano, and some fresh parsley.

   • Fold the parchment over the fish and seal the edges to form a packet.

   • Arrange the packets on a baking tray and bake at 400°F for 25–30 minutes.

3. Roast the Carrots:

   • Slice the carrots evenly.

   • Toss them with the rest of the ingredients, spread them on a baking tray and roast in the oven alongside the fish for about 30 minutes.

4. Sauté the Broccoli:

   • Cut broccoli into florets.

   • Sauté in a pan over medium heat with olive oil, salt, garlic, and a splash of lemon juice for about 10 minutes, or until tender-crisp.

5. Assemble and Serve:

   • On each plate, serve a portion of mashed sweet potatoes, roasted carrots, and sautéed broccoli alongside the baked fish.

   • Taste and adjust any seasonings as needed before serving.

As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.

Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation. 

In good health,

Ioana