Baked Fish Parchment Parcels with Lemon and Olives

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One of the many things I like about cooking fish is that it cooks fast! And keeping the flavors simple is always the best. Lemon goes well with most fish especially white fish. Pan fried fish is one of my most ‘go-to’ recipes. However, lately I have been enjoying baked fish too. I love that baked fish doesn’t require any close supervision which means more time on your hands to do bigger and better things, right?

One of my favorite ways to bake any white fish is with garlic and lemon. Recently, I started baking them using the parchment parcel technique. It is called fish en papillote in French. Hehe…that sounds quite fancy right? Despite what its elegant French name might suggest, this method of baking fish in parchment paper packets is one of the easiest, most foolproof methods to cook fish! And baking it in a sealed packet makes the fish very moist and succulent as it absorbs all the flavors that you pack it with!

To make it, you lay the fish fillet in the center of a sheet of parchment, along with any vegetables and seasonings you like and then fold the paper up and around the fish to form the pouch or the packet. I usually make this only with lemon and garlic. This time I decided to add some olives too and boy, they were delicious!

You can fold the paper using two methods — like an envelope making sure the edges are sealed by folding them tight OR heart shaped packets. You can read step by step instructions here on these two methods. I used the envelope method and it was pretty easy!

In this recipe I have added zucchini ribbons but you can add any similar vegetable with a short cooking time like any other squash or carrots.

Fish Parchment Parcels with Lemon and Olives
Prep time
Cook time
Total time
Simple and flavorful fish cooked in a parchment packet with zucchini, lemon and olives
Serves: 1
  • Two flounder (or any white fish) filets, about 4 oz total
  • ¼ teaspoon Himalayan pink salt
  • 3-4 lemon slices
  • 2 cloves of garlic, peeled and cut into thin slices
  • 4-6 olives pitted and sliced
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon lemon juice
  • 1 medium zucchini, cut into ribbons using a peeler
  • One 8 x 12-inch sheet of parchment paper
  1. Pre heat oven to 350 degrees F.
  2. In a large baking tray, lay the sheet of parchment paper.
  3. Place the fish on the lower half of the parchment sheet.
  4. Sprinkle the Himalayan salt on top. Place the lemon slices and the garlic slices on top.
  5. Place the zucchini ribbons next to the fish.
  6. Drizzle the olive oil and the lemon juice on top of both the zucchini and the fish.
  7. Now fold the upper part of the parchment over the bottom half. Then fold the edges together to form a seal. Similarly fold in the other smaller sides to form a seal so that you get a completely sealed packet.
  8. Place the tray in the oven and bake the packet for 20 minutes.
  9. Take the tray out of the oven.
  10. To serve, place the packet on a serving plate and serve OR carefully transfer contents of the packet onto a serving plate along with all the juices and serve.


About Indira Pulliadath

Indira Pulliadath is a nutritional therapy practitioner (NTP) and an AIP Certified Coach. Before working as a Nutritionist, she worked as a researcher in the healthcare industry for 15 years in the field of pharmacoeconomics. She started exploring healing diets five years ago when she was first diagnosed with rheumatoid arthritis. The disease pretty much crippled her, progressing very rapidly to all her joints. Over a period of two years, she tried several diets and alternative therapies, which did not help her much. Finally it was the AIP diet that helped to reduce her pain and inflammation greatly. Once she began to get better, she decided to switch careers and become a nutritional therapist so she could help other people. When she is not doing health coaching or researching, she is experimenting in her kitchen! She loves to develop Paleo and AIP versions of her family’s favorite recipes. You can find her recipes on her blog 'Cook2Nourish’ and on her Youtube channel. She is also active on Instagram and Facebook. Indira lives in Connecticut with her husband and two teenage children. As a family they enjoy hiking in the beautiful trails in and around Connecticut.


  • Mandy says

    Wow! This sounds great! I’ve been wanting to try something new with fish, so this is what my family and I will be having tonight! Thank you!

    • Indira Pulliadath says

      Hi Mandy
      I hope you were able to make it! This is one simple recipe and so I make it quite often myself!

  • Sanna Andrew says

    HI, I am assuming the olives go in with the garlic and lemon slices? The “o’s” haven’t been included in the instructions.

    • Indira Pulliadath says

      Hi Sanna
      Thanks for catching that! yes you are right – the olives go along with the lemon and garlic. Sorry for the delay in my reply. I hope you were able to make it!

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