Inflammation often lies at the root of many common health issues, leaving you feeling drained and uncomfortable.
But what if you could combat it with a delicious, nutrient-packed dish that’s also easy to prepare? Enter this anti-inflammation recipe featuring fish en papillote.
This recipe combines powerhouse ingredients like fish, asparagus, and tomatoes, each known for their anti-inflammatory properties. It’s not just a meal—it’s a step toward better health that doesn’t compromise on taste.
Why Fish En Papillote Is Perfect for Anti-Inflammation
Cooking fish in parchment paper is more than a culinary trick; it’s a method that preserves the nutrients and moisture in every bite.
STOP BUYING GREENS: This Machine Grows $1000s Worth Automatically
✓ Set It & Forget It: Fully Automated Growing
✓ From Seed to Harvest in Days - No Experience Needed
✓ Grow Premium Microgreens Worth $50/lb Year-Round
Note: This is an affiliate link and we may earn a small commission if you purchase at no additional cost. This helps keep our website free to use.
Fish like salmon, halibut, or snapper are loaded with omega-3 fatty acids, which are scientifically proven to reduce inflammation in the body. These healthy fats are essential for joint and heart health, and overall wellness.
The accompanying vegetables, such as asparagus and tomatoes, are rich in antioxidants and vitamins.
Asparagus contains compounds like quercetin and rutin, which combat inflammation at the cellular level. Tomatoes provide lycopene, an antioxidant that supports the body’s natural defenses.
The Benefits of Anti-Inflammatory Ingredients
This dish isn’t just about flavor—it’s designed to make you feel your best. Here’s what makes its ingredients so effective:
- Fish: Omega-3s in fish can reduce markers of chronic inflammation, such as C-reactive protein (CRP), and support brain and heart health.
- Lemon: The vitamin C and flavonoids in lemon slices add a burst of fresh flavor while helping to fight oxidative stress.
- Corn: A naturally gluten-free ingredient, corn offers fiber and B vitamins to support digestion and energy levels.
- Asparagus: Packed with folate, vitamin K, and antioxidants, asparagus reduces inflammation and supports a healthy gut.
- Tomatoes: Lycopene in tomatoes targets inflammation, particularly in the skin and cardiovascular system.
- Herbs: Fresh basil, dill, and parsley are not just garnish—they’re loaded with anti-inflammatory and detoxifying properties.
Customizing This Dish for Your Needs
If you’re aiming to tailor this recipe further, there are plenty of options:
- Gluten-Free: This recipe is naturally gluten-free, but double-check your parchment paper if you have sensitivities.
- Vegan Alternative: Swap out the fish for tofu or a medley of mushrooms, and use a drizzle of olive oil and lemon to maintain flavor.
- Low-Carb: Skip the corn and add extra asparagus or zucchini for a lighter, keto-friendly version.
How to Elevate This Recipe
For an even greater anti-inflammatory boost, try these ideas:
- Add turmeric: Sprinkle a pinch over the fish or veggies before sealing the parchment for an earthy flavor and extra inflammation-fighting power.
- Incorporate ginger: Finely grate a small amount over the fish to enhance both flavor and anti-inflammatory benefits.
- Opt for wild-caught fish: Wild-caught salmon or halibut typically have higher levels of omega-3s compared to their farmed counterparts.
Cooking Made Simple & Stress-Free
The best part about this recipe? It’s as easy as it is effective. The parchment-paper method simplifies clean-up and ensures a perfectly cooked dish every time.
Plus, you can prepare the packets ahead of time and refrigerate them until you’re ready to bake, making this a go-to for busy weeknights.
With just 30 minutes from start to finish, this anti-inflammation recipe proves that eating for your health doesn’t have to be complicated or time-consuming. It’s a win-win for your body and your taste buds.
Anti-Inflammation Fish en Papillote with Tomatoes, Corn, & Asparagus
Equipment
- Parchment paper
Ingredients
- 4 4-oz fish fillets halibut, salmon, or snapper, pin bones removed
- Kosher salt
- Freshly ground black pepper
- Extra-virgin olive oil for drizzling
- 2 lemons preferably Meyer, ends trimmed, cut into 12 slices (1/8 in thick)
- Kernels from 2 ears of corn
- 16 asparagus spears bottoms trimmed, sliced on the bias into 1/2-in pieces
- 1 cup cherry tomatoes optional for nightshade sensitivity
- 2 Tbsp finely chopped assorted herbs basil, chives, parsley, tarragon, dill
Instructions
- Prepare the parchment: Preheat your oven to 400°F. Cut four sheets of parchment paper, each measuring about 18 inches long.
- Season the fish: Lay one fish fillet in the center of each parchment sheet. Sprinkle a small amount of salt and freshly ground black pepper on the fillets. Drizzle a little olive oil over the fish.
- Layer the toppings: Place three thin slices of lemon over each fish fillet, slightly overlapping them so they cover the top. Distribute one-quarter of the corn kernels, asparagus slices, and cherry tomatoes (if using) evenly around each fillet.
- Add final seasoning: Drizzle another small amount of olive oil over the vegetables and fish, then lightly season everything with a pinch of salt and pepper again.
- Seal the packets: Bring the long edges of the parchment paper together over the fish and vegetables. Fold the edges downward several times to form a tight seal, leaving a little space inside for steam. Twist the open ends of the parchment in opposite directions to secure them tightly.
- Repeat and bake: Repeat this process for all four packets, placing them on a baking sheet as you go. If you’re not baking them immediately, refrigerate the packets for up to 4 hours. Otherwise, bake the packets in the preheated oven for about 15 minutes, or until the parchment puffs up and the fish is cooked through.
- Serve: After removing the packets from the oven, let them rest for about 5 minutes. Use scissors to cut an X in the top of each packet, and gently pull the parchment back to reveal the fish and vegetables. Sprinkle the finished dish with freshly chopped herbs and serve right away.
Notes
- To enhance anti-inflammatory benefits, use wild-caught fish and organic vegetables.
- Cherry tomatoes can be omitted or substituted with more asparagus for those avoiding nightshades.
- Ideal as a light dinner paired with a side of whole-grain rice or quinoa for added fiber.
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.