Are you looking for a delicious and easy way to prepare Chilean sea bass? Do you want to impress your guests with a fancy and elegant dish for Christmas or New Year’s Eve? If so, you will love this recipe for Chilean sea bass en papillote.
En papillote is a French cooking technique that involves wrapping food in parchment paper and baking it in the oven. The food steams in its own juices and aromas, creating a moist and flavorful dish. It also makes for a beautiful presentation, as you can open the parchment packets at the table and enjoy the steam and fragrance.
Chilean sea bass is a perfect fish for this method, as it has a mild and buttery taste and a firm and flaky texture. It pairs well with fresh vegetables and herbs, such as artichokes, tomatoes, olives, lemons, and dill. You can also add some white wine and butter for extra richness and flavor.
This recipe is not only delicious, but also healthy and low-carb. Chilean sea bass is a good source of protein, omega-3 fatty acids, and selenium. It also has a low mercury content, unlike some other types of fish. The vegetables provide vitamins, minerals, and antioxidants, while the parchment paper helps reduce the amount of oil and fat needed.
To make this recipe, you will need the following ingredients and tools:
Table of Contents
Ingredients
- 2 filets of Chilean sea bass (about 6 oz. each)
- 1/2 lemon, thinly sliced
- 1 cup of artichoke hearts, quartered
- 2 tbsp of kalamata olives, chopped
- 1/2 cup of cherry tomatoes, whole
- 1/2 yellow onion, thinly sliced
- 1/4 cup of fresh dill sprigs
- 1/4 cup of dry white wine
- Salt and pepper, to taste
Tools
- 2 large sheets of parchment paper
- A baking sheet
- A small bowl
- A whisk
- A knife
- A cutting board
- A measuring cup
- A measuring spoon
Recommended Products
- Chilean Sea Bass Fillets
- Parchment Paper Sheets
- Artichoke Hearts
- Kalamata Olives
- Cherry Tomatoes
- Dry White Wine
Time Required
- Prep time: 10 minutes
- Cook time: 20 minutes
- Total time: 30 minutes
Mise en Place
- Preheat the oven to 400°F (200°C).
- Rinse the fish and pat it dry with paper towels.
- Cut the lemon, onion, and artichoke hearts into thin slices.
- Chop the olives and the dill.
- Place the parchment paper sheets on the baking sheet.
Step-by-Step Instructions
- Season the fish with salt and pepper on both sides.
- Place a filet on the center of each parchment paper sheet.
- Top each filet with half of the lemon slices, artichoke hearts, olives, tomatoes, onion, and dill sprigs.
- Drizzle 2 tbsp of white wine over each filet.
- Fold the paper over the fish and fold the edges to seal the packets. Make sure there is some space inside the packets for the steam to circulate.
- Bake the packets in the oven for about 20 minutes, or until the fish is flaky and the vegetables are tender.
- Carefully open the packets and transfer the fish and the vegetables to a plate. Spoon the sauce from the packets over the dish and serve hot.
Serving Instructions
- This recipe serves 2 people, but you can easily double or triple it to serve more guests.
- You can serve this dish with boiled potatoes, rice, quinoa, or bread to soak up the sauce.
- You can also serve it with a green salad or a roasted vegetable side dish for a complete meal.
- You can garnish the dish with more fresh dill, parsley, or lemon wedges for extra color and flavor.
Tips and Notes
- Chilean sea bass is also known as Patagonian toothfish. It is not a true bass, but a type of cod. It is a sustainable and eco-friendly fish, as long as it is certified by the Marine Stewardship Council (MSC).
- You can use other types of fish for this recipe, such as salmon, cod, halibut, or tilapia. Just adjust the cooking time according to the thickness and doneness of the fish.
- You can use other vegetables and herbs for this recipe, such as zucchini, squash, mushrooms, asparagus, carrots, thyme, rosemary, or basil. Just make sure they cook in the same time as the fish, or pre-cook them if they take longer.
- You can use foil instead of parchment paper, but parchment paper is more eco-friendly and less likely to stick to the food.
- You can make the packets ahead of time and refrigerate them until ready to bake. Just add 5 minutes to the baking time if the packets are cold.
Nutrition Facts
- Serving size: 1 packet
- Calories: 388
- Fat: 14 g
- Saturated fat: 3 g
- Cholesterol: 83 mg
- Sodium: 507 mg
- Carbohydrates: 23 g
- Fiber: 7 g
- Sugar: 6 g
- Protein: 40 g
Disclaimer
- This recipe is intended for informational purposes only and does not constitute medical or nutritional advice. Please consult your doctor or dietitian before making any dietary changes or following any specific diet plan.
- This recipe may contain allergens, such as fish, gluten, or sulfites. Please check the labels of the ingredients and products you use and avoid them if you have any allergies or sensitivities.