Main Dish

Wild-Caught Sea Bass en Papillote

Name: Wild-Caught Sea Bass en Papillote
Prep time: 35 min
Total time: 35 min
Yield: 2 servings
Ingredients: 2 × 160 g wild sea bass fillets; 1 small fennel bulb, shaved paper-thin; 150 g cherry tomatoes, halved; 20 g Kalamata olives, torn; 10 g capers, rinsed; 30 ml extra virgin olive oil; 1 lemon, sliced into rounds

Steamed with fennel, cherry tomatoes, capers and olives; rich in omega-3s.

35 min 2 servings 195 kcal per serving

Ingredients

2 × 160 gwild sea bass fillets
1 smallfennel bulb, shaved paper-thin
150 gcherry tomatoes, halved
20 gKalamata olives, torn
10 gcapers, rinsed
30 mlextra virgin olive oil
1lemon, sliced into rounds

Method

01
Heat the oven to 200°C / 400°F and cut two large sheets of baking parchment.
02
Layer shaved fennel in the centre of each sheet, then tomatoes, olives and capers.
03
Rest a fillet on top, season, add lemon rounds and a generous pour of olive oil.
04
Fold the parchment into sealed parcels, pleating the edges so no steam escapes.
05
Bake 14–16 minutes until the parcels dome. Rest 2 minutes, then open at the table.

Why this dish works

Wild-Caught Sea Bass en Papillote is built for 2 servings and lands at roughly 195 kcal per plate, with 41g protein, 12g carbohydrate and 19g fat across the recipe. It comes together in about 35 minutes using 7 whole-food ingredients — led by wild sea bass fillets, fennel bulb, shaved paper-thin, cherry tomatoes, halved — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The main dish sits inside our collection and carries the High-Protein, Gluten-Free, Low-Glycemic, Anti-Inflammatory, Blood Pressure tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 5 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

Complete the meal