White fish and vegetable parcels

White fish and vegetables cooked in a parcel in their own juices and herbs: the healthiest way to cook. Tender, fragrant and fat-free, it is a light and easy dinner.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 217 kcal · 36 g protein · 4 g carbohydrate · 5 g fat

Ingredients

• 4 fillets of white fish
• 2 courgettes
• 2 carrots
• 1 lemon
• 1 bunch of dill
• 1 tbsp of olive oil

Method

1. Cut the vegetables into julienne strips.
2. Place the fish and vegetables on baking paper.
3. Add lemon, dill, a drizzle of oil, salt and pepper.
4. Seal the parcels and bake for 20 minutes at 200°C.

Nutritional benefits

Cooking in a parcel preserves nutrients and needs almost no added fat, which makes it the ideal method for a weight-loss dish. White fish provides lean protein that is good for cholesterol, and the vegetables add fibre and vitamins. A light, tender dinner that is naturally gluten-free.

Variations and substitutions

• With cod, pollock, sea bream or salmon.
• With tomatoes and fennel.
• With ginger and soy sauce (Asian style).
• With thinly sliced potatoes for a complete meal.

Storage and making ahead

Best fresh; keeps for 1 day. Can be prepared ahead (parcels ready to go in the oven).

💡 Good to know

Cut the vegetables finely (julienne): they cook in the same time as the fish, steaming inside the parcel.

Also read

Discover more high-protein recipes · weight-loss recipes · cholesterol-friendly recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: white fish · courgettes · carrots · lemon · dill.

You might also like these recipes: Provençal cod with tomatoes and olives · Baked sea bream with Mediterranean vegetables · Avocado, prawn and grapefruit salad.