Fish Cooked in Parchment Paper

Like halibut, sole is a mild-tasting flat fish that’s high in protein and low in fat. But, unlike halibut, it’s very economical and doesn’t have the over-fishing issues so it gets a thumbs up from Seafood Watch and the MSC. And, it’s readily available in the freezer section of almost all grocery stores.

Seafood School Lesson #11: Sole is economical, sustainable and easy to cook

One of my favorite ways to cook sole is with spinach, aka Sole Florentine. But, a local chef turned me on to this recipe and now I’m hooked. Mediterranean-style fish baked in parchment paper … guaranteed to make the kitchen smell so lovely, even the neighbors will want to join you for dinner–which could be a good thing, or not 😉


Fish en Papillote
4 – 6oz fish fillets
4 Tbsp capers
1 cup olives, mixed and pitted
1 cup grape tomatoes, halved
4 garlic cloves
4 lemon slices
2-3 Tbsp olive oil
10-12 fresh thyme springs (or other herbs)
1/2 cup white wine (or use vegetable broth)
Salt and pepper to taste
Parchment bags, 1 per serving

Heat oven to 400 degrees. Season fish with salt and pepper, place one fillet into a bag with a slice of lemon and herbs.

Saute capers, olives, tomatoes, garlic in olive oil and deglaze with wine (or broth). Evenly distribute into bags, and place on oven-safe dish. Bake at 400 degrees, 10-12 minutes. Serve with whatever floats your boat ; )

Note, Chef Ryan Nelson from Late Harvest Kitchen originally designed the recipe to serve two, but I increased the portions to four. And once you make it, you’ll love the ease of cooking with parchment bags so next time, don’t be afraid to take out things you don’t like and add more of what you do.

Coming up NEXT on the blog … all about scallops—stay tuned as I continue to post daily lessons over the next few weeks where you’ll learn about a variety of seafood and some great cooking methods that will turn you into a seafood wizard-chef in no time. Want more from The Midwest Mermaid (yes, that’s me)? Be sure to follow along here, and on Instagram for all the latest in seafood news and chews | @shaunanosler 

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DISCLAIMER: I’m a writer and an editor. And I try my best to make sure every post is articulate and free from errors. However, being that I edit my own work—and it’s next to impossible to properly edit your own work—I admit, occasionally there may be an error or two I miss. But doing so doesn’t make me an idiot so don’t be mean. Just smile, pat yourself on the back for finding an error and be glad you’re not the only one who makes mistakes sometimes … yes, even mermaids slip up every now and then. xoxox

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Hey there. I’m Shauna—a West Coast transplant in the landlocked state of Indiana … when I moved here I missed the beaches, the mountains, the desert, the rivers … and it took me a while to find places nearby that paralleled my old stomping grounds. BUT. Now that I’ve lived here for over 15 years, I’ve had time to explore the region and you know what? It’s amazing. There’s so much to do—from skiing in northern Michigan to relaxing lakeside in southern Kentucky to rocking the nightlife in one of the many metropolitan areas. And I love it here. I really do. BUT. I do miss the sea … and the sand and the rush of the waves … the smell of seawater … even the sting of too much sun after a day spent lollygagging at the beach. And I miss the constant supply of seafood and shellfish and riverfish? About that … since I’ve moved to the Midwest I’ve noticed that a lot of people here don’t consider fish that come from the river seafood … I’m not sure I agree, but hence the new word I’ve created, “riverfish” … time will tell if Webster picks it up ; ) So my blog, Seafood is The New Black, is my way of bringing a little bit of sea life (or is it sealife?) to the Midwest. And over on Seafood in the Circle City, you can read up on my favorite Indianapolis restaurants that serve seafood, and serve it well. As you read along, you’ll find all kinds of information … some that you might find more useful than others—and some, you might just find amusing … or not. Either way, and if nothing else, I hope you leave my little space here on the world wide web a little refreshed and maybe even a little inspired to bring a little bit of the ocean home with you. (Yes, I did use the word “little” four times in one sentence … it’s OK … mermaids like to repeat themselves.) Cheers! The Midwest Mermaid Oh, and if your curious, yes, I do actually write for a living … if you want to know about the organizations I work with and the publications where you can find my land legs, swim on over to the “Portfolio” tab … and thanks for visiting.

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