Red Mullet ‘en papillote’

Recipe Image

This is one of the easiest ways of cooking fish. En papillote translates as ‘in parchment’  By enclosing your ingredients in a parchment pouch moisture is trapped within resulting in tender, juicy flesh that is part steamed, part-baked. The fragrant wine and herbs infuse the fish with wonderful flavours. It’s a fantastic healthy way to cook as very little oil is required.

Almost any type of firm fish can be cooked in this way; the cooking time with vary according to the thickness of the fish. Try it with salmon, trout, sea bass or even prawns.

Serves 2

Prep Time: 10 minutes

Cooking Time: 15 minutes

Wheat Free, Gluten-Free


  • 1 teaspoon olive oil
  • 2 red mullet fillets, deboned, cleaned and trimmed
  • Freshly ground black pepper
  • 4 sprigs thyme


  • 25 white wine
  • 4 tablespoons lemon juice
  • 2 sprigs fresh thyme
  • Freshly ground black pepper
  • 1 lemon, cut into slices

Jennifers Tips

Photo and recipe taken from The Balance Diet Cookbook.


Brush two large squares of foil or baking parchment with a little olive oil, then place the fish diagonally across the centre of it.

Season the fish ad place a couple of sprigs of thyme on top of each fillet.

Now bring the edges of the paper together and fold over to form a parcel, leaving a section open.

In a small bowl, mix together the wine, lemon juice., thyme and black pepper. Spoon the dressing in to each parcel, dividing it equally between them. Tuck a few lemon slices into each parcel too.

Seal the parcels well by folding the foil or paper over on itself two or three times, then place on the heated baking tray and bake for 10 – 12 minutes. (After 10 minutes, check the fish for doneness – it should be opaque).


To Serve

Put the unopened parcels straight on to warmed places and serve at the table, allowing each person to open their own.

Red mullet makes a tasty topping for couscous or quinoa. Simply prepare your grain, add some diced tomatoes cucumber and herbs of your choice, and top with the fish for an easy and satisfying salad.