Easy Fish Recipes Baked in Parchment

My grandfather was a fisherman in a little town on the Peloponnese peninsula of Greece.  I remember having fish almost daily, drenched with olive oil and fresh lemon all summer long.

Both grandmothers also made sure I acquired “the” taste for fish by the time I started crawling (seriously, no joke!).  All of these wonderful experiences through food have paved the way towards my studies in nutrition.

Fish Baked in Parchment

I’m inspired by every cultures take on fish; from Thai-style fish broths, Norwegian salmon plates, Italian sweet shrimp, Greek octopus, Spanish sardines, and my top, go-to meals of all time: fish baked in parchment (influenced from the French).    You’d be surprised at how amazing this dish really is.

Fish Baked in Parchment


Cooking salmon in the oven using this French technique called ‘en papillote |äN ˌpapēˈyōt|’ is quite easy and very appealing to the eye.  Wow guests at your next dinner party by presenting these packages on a dish with individual scissors.  Enjoy!
Time: 25 minutes

Servings: 2


  • 1 teaspoon olive oil
  • 6-ounce fillet salmon
  • 6 florets cauliflower
  • 1 teaspoon butter
  • 1 tablespoon chopped parsley
  • Sea salt and pepper to taste


  1. Preheat oven to 325 degrees.
  2. Fold 1 sheet of parchment paper in half. Take the side that has a fold and cut a half circle to the other side.
  3. Brush one side of the parchment paper with olive oil.
  4. Add the salmon fillet on the lower end of the folded piece of parchment and arrange the cauliflower florets alongside the salmon.
  5. Top with very small pieces of butter flakes around the cauliflower and fish. Top with fresh parsley and season with sea salt and pepper.
  6. Fold over the top corner of the parchment paper until you get to the other end. Tuck the remaining paper underneath and place on the middle of a baking sheet.
  7. Bake the parchment-covered salmon at 325 degrees for approximately 15 minutes. Remove it from the oven and allow it to sit for 5 minutes before opening the paper on top by gently cutting through it with kitchen shears.


182 Calories
Total Fat: 9.5g
Saturated Fat: 2.25g
Cholesterol: 42.5mg
Sodium: 377.50g
Total Carbohydrate: 5.3g
Dietary Fiber: 2.5g
Sugars: 2.4g
Protein: 18.5g
Carbs: 11%
Fat: 46%
Protein: 40%