Parchment-Wrapped Fish

Parchment-Wrapped FishParchment paper sounds fancy, but it’s really just oven safe paper you can use in baking to line baking sheets in place of aluminum foil or use as a non-stick surface on baking sheets for cookies.

I use it to construct a little paper bag to make an ultra healthy, super-fast fish bake that is a tradition in French cuisine.

Serves 4

Parchment-Wrapped Fish

Rating: 51

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Yield: 32 ounces of fish and sauce combine

Serving Size: 8 ounce including fish and sauce

Calories per serving: 161 calories

Fat per serving: 14g fat (2 g saturated)

Parchment-Wrapped Fish


  • 4 6-ounces white fish fillets, such as tilapia or cod or snapper
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/8 teaspoon sweet paprika
  • 2 tomatoes, seeded and finally chopped
  • 1/4 cup white wine or champagne (optional)
  • 2 large lemons, juiced, about 1/4 cup
  • 4 tablespoons grassfed butter or olive oil
  • 2 teaspoons fresh thyme leaves


  • Preheat the oven to 400° F. Prepare you packets for baking. Tear 4 sheets of parchment paper 12 inches long. Place 1 fillet on each sheet and distribute the remaining ingredients on top of the four fillets.
  • Fold the paper over to form a packet and fold the edges, crimping tightly. Use straight pins or toothpicks to tightly secure the edges so there are no gaps.
  • Place on a large baking tray and bake 12 to 15 minutes until the packets puff and the fish is no longer translucent inside.
  • Watch out for the steam that might escape while opening the packets. Slide the opened packets onto plates and serve immediately.

Nutritional Stats Per Serving (1 packet): 161 calories, 6g protein, 8g carbohydrates, 14g fat (2 g saturated), 14 mg cholesterol, 3g fiber, 297 mg sodium.

Weight Watchers® Points Plus: 5


  1. Skinny Chef says

    Hi Morgan, thanks for letting me know. Just fixed it.

  2. Hi Morgan, thanks for pointing this out… just fixed it.

  3. I just cooked the Parchment-Wrapped Fish tonight for dinner. I used tilapia. It was so moist and flavorful… delicious! My husband said that it was so good it was like eating at a restaurant. Thanks for the great recipe, it is going to be on high rotation at our house.

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