White Fish "En Papillote"

with Freekeh

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

En Papillote is a French cooking method that literally translates to cook “in paper.” In this versatile technique, the food is baked in a folded packet, which holds in moisture and allows the flavors to meld while the ingredients steam and cook. This fish en papillote is served with freekeh, an ancient green grain from Egypt that derives its name from the Arabic word for the roasting process it undergoes.

See Plans

Nutrition

PER SERVING
Calories

Cals (est.)

fresh

ingredients

1 Yellow Squash
2 Cod Fillets
2 Tbsps Butter
1 bunch Dill
1 Lemon
½ cup Freekeh
2 Pieces Parchment Papers

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Preheat the oven to 400°F. Heat a small pot of salted water to boiling on high. Take the butter out of the refrigerator to soften. Cut the yellow squash into bite-sized pieces. Roughly chop the dill. With a paring knife or peeler, remove the peel of the lemon. Finely chop the peel to make about 2 teaspoons of zest (or use a citrus grater).

2 Cook the freekeh:

When the water comes to a boil, add the freekeh. Cook 18 to 20 minutes, or until tender. Drain thoroughly.

3 Make the lemon-herb butter:

In a small bowl, combine the butter, lemon zest, a pinch of salt, and all but a pinch of the dill. (Reserve some dill for garnish.) Stir to blend.

4 Cut out the parchment:

Fold both sheets of parchment paper in half horizontally. With the 2 sheets on top of one another, trace half an oval, then cut along the traced line to make 2 oval-shaped sheets.

5 Fill & seal the packets:

Place the parchment ovals on a work surface. Divide the cooked freekeh between the 2 ovals, placing it on just half the paper. Top the freekeh with the yellow squash and a fish fillet. Season both with salt and pepper. Divide the lemon-herb butter between each fish fillet. Fold the other half of the parchment over the filling, then crimp the edges to completely seal the packets by making overlapping folds around the edges.

6 Roast the packets & enjoy:

Gently transfer the sealed packets to a baking sheet. Roast in the oven 10 to 12 minutes, or until the packets are browned and puffed up. Carefully open the packets before serving. Squeeze some lemon juice over the fish and garnish with the remaining dill. Enjoy!