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Sole fillets en papillote recipe

Sole fillets en papillote recipe

  • Recipes
  • Ingredients
  • Seafood
  • Fish
  • Flatfish
  • Sole

Perfect for a quick, light fish dinner in the microwave - beautiful parcels of sole, cherry tomatoes, parsley, lemon juice and seasoning.

2 people made this

IngredientsServes: 4

  • 4 sole fillets
  • 100g cherry tomatoes
  • 12 sprigs fresh parsley
  • 1 lemon, juiced
  • salt and ground black pepper to taste

MethodPrep:5min ›Cook:2min ›Ready in:7min

  1. Place each fish fillet in the centre of a square piece of baking parchment. Add tomatoes and parsley and season with salt and pepper. Drizzle with a bit of lemon juice and fold parchment corners in towards the centre; twist all together in the centre to seal parcels.
  2. Cook in the microwave for 2 minutes. Be careful when unwrapping, the escaping steam can be very hot!

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How to Bake Fish in Parchment or Foil

Baking fish in parchment paper or tin foil—known in France and gourmet cooking circles as en papillotesteams the fish with a minimum of fuss and equipment.

Delicate fish—sole (as pictured) and other thin white fish—is particularly delicious cooked in parchment packets since it cooks gently and stays moist. Any fish, however, can (and should!) be cooked using this method because fish essentially steams in its own juices, is difficult to overcook, and ends with the easiest clean-up in the world.

To get started, heat an oven to 400 F.

Next, lay one serving of fish and its seasonings on one-half of a large sheet of parchment paper or tin foil. The sheet should be about 18 inches long. Note: If you like, you can fold the parchment or foil before putting the fish on it and cut it into a heart shape for a more elegant presentation. Prepare one serving packet per person.

Now add seasonings. You can simply use salt and pepper, or add small, thinly sliced or shredded vegetables like carrot, zucchini, or peas. Herbs like basil, cilantro, or thyme are also nice additions. This cooking method allows much flexibility, so add what sounds good to you, but just make sure that whatever you add requires the same cooking time as the fish you're using.

Pictured here is petrale sole with thinly slivered green onions and finely chopped fresh chile, all sprinkled with a bit of salt and a drizzle of toasted sesame oil in a piece of unbleached parchment cut into a heart shape.

Recipe Summary

  • Zest from 2 limes, finely shredded
  • 3 limes, juiced
  • 4 garlic cloves, thinly sliced
  • 1 piece (2 inches) ginger, peeled and julienned
  • 1 medium red onion, halved and thinly sliced
  • 2 mild to spicy red chiles, halved
  • 4 fillets (6 ounces each) black bass, halibut, or striped bass
  • 4 heads baby bok choy (or 1 large head, quartered)
  • 1/2 cup extra-virgin olive oil
  • Coarse salt and freshly ground pepper
  • 8 sprigs fresh cilantro

Preheat oven to 450 degrees. Mix lime zest and juice, garlic, ginger, onion, and chiles in a medium bowl. Fold four 20-inch pieces of parchment in half lengthwise. Unfold, and place 1 fillet and 1 head bok choy along each crease. Rub both with 2 tablespoons oil, and season with salt and pepper. Top each fillet with some onion mixture and 2 sprigs cilantro.

Fold parchment over fish, making small overlapping folds along edges and sealing with a paper clip. Place on rimmed baking sheets. Roast until parchment puffs, 10 to 12 minutes. Carefully cut packets, avoiding escaping steam, and serve.

Recipe: Sole en Papillote with Tomatoes and Olives. Plus, Tips for Buying the Freshest Fish!

Summer always puts me in the mood for a light dinner, like fish. But I want it to be flavorful, too! That's why I was excited to see the five fish recipes in the June issue of SELF. I tried the recipe for sole en papillote with tomatoes and olives, and it was easy and delicious, so I thought I would share it with you. But first, I wanted to share some tips for buying the freshest fish.

[#image: /photos/57d8d56bd3276fe23294823c]||||||If you are buying whole fish, look for these signs of freshness:

  • Eyes - clear, bright, and bulging or flat (not sunken and cloudy)
  • Gills - bright red or pink
  • Slime - clear and colorless (if any)
  • Odor - sharp and seaweedy

If you are buying fish fillets, look for these signs of freshness:

  • Flesh color - white meat, almost translucent without signs of reddening along the backbone or discoloration of the flesh
  • Flesh texture - feels firm and elastic when pressed with the fingertips (not limp and soft, does not remain indented after pressing)

And finally, if you are buying frozen fish, check for these signs of freshness:

  • Be sure to check the sell-by or best-before date. The freezer thermometer should read - 18 degrees C or lower.
  • Packs should be tightly closed, undamaged, and when opened should not contain large quantities of frost or ice crystals.
  • Feel for softness. Reject fish if they feel (even a little) soft. This indicates partial thawing.
  • Look for any white, matte patches. This indicates dehydration (freezer burn).

And now, for that awesome recipe!

Sole en Papillote with Tomatoes and Olives:

Delicately flavored sole is a dieter's BFF, with only 73 calories per 3 ounce fillet.

1 tbsp. plus 4 tsp. olive oil, divided

3 cloves garlic, 2 thinly sliced, 1 halved

1/8 teaspoon red pepper flakes

1 cup grape tomatoes, halved

2 tablespoons capers, drained

8 large, pitted kalamata olives, quartered

1/4 teaspoon freshly ground black pepper

8 teaspoons dry white wine

4 teaspoons unsalted butter

4 slices (1/2-inch thick) ciabatta bread

Heat oven to 450 degrees F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Saute sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 tsp wine, 1 tsp butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet roast 8 minutes. Broil or toast ciabatta until golden rub with garlic clove halves and brush with remaining 4 tsp oil. Transfer packets to plates. Slit tops with a knife gently open. Serve 1 slice ciabatta with each packet. Makes four servings.

Nutrition facts per serving: 396 calories, 16 g fat (4 g saturated), 24 g carbs, 1 g fiber, 36 g protein.

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Cooking. Comfort. Care.

2. Fold four 15 inch square pieces of parchment paper in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines open. Place 1 fish fillet next to crease on each piece of parchment.

3. In a small skillet, heat 1 1/2 tbsp oil over medium heat. Sauté sliced garlic, scallions, ginger root and orange rind for approximately 1 minute (until garlic golden). Remove skillet from heat.

4. Sprinkle fish fillets with salt and pepper. Divide mixture from skillet among fish. Top each fish with orange “circles”. Fold other half of parchment over fish. Starting at top of each parchment half heart, make small, tight, overlapping folds along outside edge to seal packet twist tail ends to seal.

5. Place packets on rimmed baking sheet and roast for 8-10 minutes.

1. Heat oven to 450°.

2. Fold eight 15 inch square pieces of parchment paper in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines open. Place 1 fish fillet next to crease on each piece of parchment.

3. In a large skillet, heat 1/4 cup olive oil over medium heat. Sauté sliced garlic, scallions, gingerroot and orange rind for approximately 1 minute (until garlic golden). Remove skillet from heat.

4. Sprinkle fish fillets with salt and pepper. Divide mixture from skillet among fish. Top each fish with orange “circles”. Fold other half of parchment over fish. Starting at top of each parchment half heart, make small, tight, overlapping folds along outside edge to seal packet twist tail ends to seal.

5. Place packets on rimmed baking sheet and roast for 8-10 minutes.

Dover Sole En Papillote with Tomatoes, Capers and Olives

With the arrival of shorter and colder days, I have gone back to my kitchen to cook wholesome meals for dinner. I think I spent more time cooking at home this past month than I have done in the whole summer! We don’t cook meat at home, so we usually eat fish and pulses with salads, potatoes and roasted vegetables. Last week I prepared a fantastic Dover Sole “En Papillote” with Tomatoes, Capers and Olives. It’s a filling, yet light, dish. Perfect for a weekday dinner.

According to industry reports, 71-80% of fish consumption in the UK comes from just five fishes: Cod, Haddock, Salmon, Tuna and Prawns. Most people don’t feel confident cooking with a fish they have never cooked before, so they tend to choose the most familiar species.

Obviously this is not sustainable: cod, haddock and tuna stocks have decreased around the world, and there are also fears that salmon and prawns in British waters are being overfished. Eating a more diverse range of fish species would allow stock levels to build up again for the Big Five.

In order to promote customers to be more adventurous in the kitchen and try different species of fish and seafood, Sainsbury’s have launched a new fresh fish range called Fishmonger’s Choice. It includes lesser-known fresh British species such as Whiting, Monkfish and Dover Sole, all wild-caught off the South West coast of Britain. The range varies according to the seasons and when a certain species is more abundant in the sea.

When I’m baking, I like to experiment with a new recipe every time, but when it comes to cooking I’m a creature of habit. So when Sainsbury’s challenged me to cook with Dover sole, at first I was worried about the outcome. I shouldn’t have been though, as sole is not a complicated fish to cook. I absolutely love this recipe and I am surely going to make it a lot over the winter.

Baking soles en En Papillote is simple and quick. It’s a style of baking fish or meat wrapped in a paper parcel, with your favourite vegetables and a dollop of butter. The heat creates steam, which is wrapped inside the parcel and gently cooks the fish.

I paired the Dover sole with fresh flavours of the Mediterranean: olives, tomatoes, capers, lemon, thyme and extra virgin olive oil.

This recipe is versatile: you can choose different types of vegetables to cook with the fish (as long as they cook within 15 minutes). I also like to add cooked couscous into the parcel, underneath the fish, and chopped vegetables like peppers, courgettes and aubergines on top.


• 2 Fishmonger’s Choice Dover Sole on the Bone (about 400g in total)
• 2 tbsp extra virgin olive oil
• 1 small red onion, sliced
• 2 cloves garlic, thinly sliced
• ½ tsp chilli flakes
• 20 cherry tomatoes, halved
• 10 large, pitted black olives, halved
• 3 tsp capers, drained
• 20g unsalted butter, divided in two pieces
• 10 fresh thyme sprigs
• 2 thin lemon slices
• Salt and freshly ground black pepper


Cut two 40cm-long pieces of baking paper. Fold in half, then cut a half-circle or heart-shape. Open flat and place on a baking sheet. Place each sole on a piece of paper.

Place a small pan over medium heat. Sauté sliced onions, garlic and chilli flakes in olive oil until golden, for about one minute. Lower the heat. Add the tomatoes, olives, capers Remove skillet from heat stir in tomatoes, capers and olives. Season with salt and pepper. Cook for a couple of minutes, then remove from the heat.

Sprinkle the fish with salt and pepper, then divide the tomato mixture between the two portions. Cover the fish with the vegetables, then top with butter, thyme sprigs and lemon.

Lift the other half of baking paper and place over fish. Seal the edges, making small folds all the way around until completely sealed.

Place packets on a large baking sheet. Bake in the oven for 15 minutes.

Serve the sole in the paper parcel with roasted potatoes on the side.

The Sainsbury’s Fishmonger Choice range is available to buy in over 200 stores nationwide.

Disclaimer: this post was written in collaboration with Sainsbury’s. All opinions are my own.

Featured Recipe: Sole En Papillote


Serving Size: 1 | Yield: 6 oz.

  • Parchment Paper
  • 6 oz. Sole Fillet
  • 4 Roasted Tomatoes
  • 2 Artichoke Hearts, Halved
  • 1 tsp. Capers
  • .25 oz. Celery, Julienne
  • 1 Tbsp. Extra Virgin Olive Oil
  • 1 Tbsp. Stock, Fish or Chicken
  • Salt and Pepper to taste

For the parchment paper: Tear a piece of parchment paper big enough to wrap the 6 oz. piece of sole. Fold the piece of parchment paper in half.

Sole en Papillote

Baking fish in paper is an all-around great technique: the fish steams in its own juices and whatever seasonings you’ve added, so it’s low in fat and high in flavor, and it’s a gentle way to handle the most delicate fish. Add did we mention cleanup is easy?

Sole en Papillote

8 sole fillets, 6 oz. each, skin removed

Sea salt and ground pepper

12 thin slices fennel, plus 4 Tbs. roughly chopped fronds

4 sprigs fresh flat-leaf parlsey

2 Tbs. extra-virgin olive oil

Preheat oven to 450 degrees F. Cut 4 pieces of parchment paper, each 12 by 15 inches. Bring short sides of 1 sheet together, folding sheet in half, and crease. Unfold sheet and put a fillet to one side of crease. Season with salt and pepper. Top with 3 fennel slices, 2 lemon slices and 1 sprig each thyme and parsley. Lay another fillet on top. Season again with salt and pepper and drizzle with 1 1/2 tsp. olive oil. Top with 2 more lemon slices, 1/4 tsp. fennel seeds, and 1 Tbs. fennel fronds. Bring uncovered side of parchment over fish and, starting at one end of crease, fold edges of parchment paper together in small overlapping triangles until package is completely sealed. Repeat with remaining ingredients to make 3 more packages.

Place pouches on a rimmed baking sheet and bake until puffed and golden, about 10 minutes. To serve, place each pouch on a dinner plate, and let dinner guests open their own servings. Serves 4.

Variation: For a tasty flavor variation, swap out fennel for 2 cups baby spinach leaves, divided evenly among the pouches. Increase amount of parsley to 2 Tbs. chopped per pouch and substitute 1 Tbs. capers for the thyme. Proceed with recipe as described.

Recipe Summary

  • 2 oranges
  • Four 6-ounce fillets of sole, skin removed
  • 1 bunch arugula (about 6 ounces), stems trimmed
  • 1 1/2 teaspoons coarse salt
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons chopped fresh oregano

Grate the zest from the oranges, and set aside. Slice off the stem end of the oranges. Place the fruit on a work surface, cut side down using a sharp knife, cut away the peel and white pith, in a single curved motion, from end to end. Working over a bowl to catch the juices, use a paring knife to slice carefully between the sections and membranes of each orange remove the segments whole. Squeeze the membrane to release any remaining juice before discarding. Set aside the segments and juice.

Preheat the oven to 400 degrees. Fold four 18-inch lengths of parchment paper in half, cut into a half-heart shape, and open. Lay the fillets on a work surface, skinned side up, and top each with a layer of arugula leaves. Season with half the salt and pepper, and roll up tightly. Place one fillet seam side down on each length of parchment paper near the crease. Combine the orange zest, juice, and segments olive oil oregano and remaining salt and pepper. Spoon the dressing with segments over each fillet. Fold the other half of the parchment over the ingredients. Make small overlapping folds to seal the edges, starting at the top of the heart. Two inches from the end, twist the parchment twice, gently but firmly, to seal.

Place packets on a rimmed baking sheet or in a heavy skillet (preferably cast iron) bake 25 to 30 minutes or until fully puffed. Remove from oven open carefully. Transfer fillets to a plate spoon cooking liquid and orange segments over.

Cod en Papillote

If you love a healthy, simple dish with the easiest clean-up ever, try cooking some fish en papillote (in parchment paper). You can cook using this method with just about any combination of fish, vegetables or rice, herbs & spices or condiment you like. The possibilities are endless! Just ask for suggestions at the fish market counter.

  • 1 piece of parchment paper approximately 12″x16″
  • olive oil
  • 1–8 oz skinless cod fillet
  • 1 T scallions
  • 2 t fresh thyme (1/2 t if you use dried thyme)
  • 2 t sundried tomatoes (finely chopped)
  • 2 T fresh tomatoes (coursely chopped)
  • 1 cup fresh spinach
  • optional: 6 med. gulf shrimp (peeled)
  • dry white wine

Fold parchment paper in half, then open on work surface. Brush a tiny bit of olive oil on the center of one side of the parchment paper and lightly brush all the edges. Arrange spinach on top of oil in center then place cod fillet on top of spinach. Combine remaining ingredients and top the fish, placing the peeled shrimp (if using) on top, drizzle a little olive oil and a splash of white wine on top. Fold the other half of the parchment over the top (as though you are closing a book) and crimp the outer edges of the parchment to seal the fish and other ingredients in the parchment. Make sure to leave enough air in the packet for the dish to steam in the oven.

Place the parchment-wrapped packet on a baking sheet and put in the preheated oven for 14 minutes. Remove to a plate and open the steaming parchment for a wonderful and healthful dish!