White Fish en Papillote with Lemon & Fennel

Preparation Steps

1. Preheat the oven to 190°C (fan) or 200°C (conventional). Meanwhile, remove your fish fillets from the fridge so they come up to room temperature before cooking — this ensures even cooking and a tender, flaky texture.

2. Prepare the fennel: trim away the tough stalks from the bulb and set aside a few of the feathery green fronds for garnishing. Finely slice the bulb using a mandoline or a sharp knife. Raw fennel is rich in prebiotic fibre (inulin), which feeds beneficial gut bacteria, and its anise-like compounds — particularly anethole — are traditionally recognised for their antispasmodic and bloat-relieving properties.

3. Prepare the parcels: cut 2 large sheets of baking parchment (approximately 40 x 35 cm each). Lay each sheet flat on the work surface. Place a generous layer of sliced fennel in the centre of each — this creates an aromatic bed that also prevents the fish from drying out during cooking.

4. Assemble the parcels: place one fish fillet on top of each fennel bed. Season both sides lightly with salt and pepper. Arrange 2 to 3 thin lemon slices over each fillet, then add a sprig of thyme, a sprig of dill and a pinch of fennel seeds. Add 2 tablespoons of stock or water to each parcel — this liquid will generate the steam needed for a gentle cook that preserves the nutrients. Finish with a drizzle of olive oil.

5. Seal the parcels: fold the long edges of the parchment up and over towards the centre, then crimp and fold the shorter sides in an accordion style to create a well-sealed pouch. Make sure to leave a little room inside so the steam can circulate freely around the fish — this is the key to a successful en papillote cook.

6. Bake the parcels side by side on a baking tray for 15 to 18 minutes, depending on the thickness of your fillets. At 150g, 15 minutes is generally sufficient. This steam-based cooking method preserves the fish's essential amino acids, omega-3 fatty acids and water-soluble vitamins (B12 and D) — without any need for excess added fat.

7. Check the fish before serving: carefully open one parcel (take care — the steam will be very hot). The flesh should flake easily with a fork and appear pearlescent rather than translucent. If it still offers a little resistance, reseal the parcel and return to the oven for a further 2 to 3 minutes.

8. Serve immediately in the parcels to keep all the aromatic steam intact. Garnish with the reserved fennel fronds and a little freshly grated lemon zest at the table. The zest delivers flavonoids and citrus essential oils that support gut motility and offer mild anti-inflammatory benefits.

💡 Gut-Friendly Tips

• Low-FODMAP: fennel is well tolerated in moderate portions (up to half a bulb per person). If you are in a strict elimination phase, limit your fennel portion to 80–90g and avoid the fennel seeds (in larger quantities, they contain fructans).
• Gluten-free, lactose-free: this recipe is naturally free from both gluten and lactose — ideal if you have an intolerance or irritable bowel syndrome (IBS).
• Variations: replace the stock with a splash of dry white wine if you tolerate it well. Add a handful of spinach leaves or a few slices of courgette to boost your soluble fibre intake.
• Storage: the assembled (uncooked) parcels will keep in the fridge for up to 24 hours before baking. Once cooked, serve straight away to preserve the texture of the fish.