Parchment Baked Fish and Vegetables

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For seafood enthusiasts, this recipe is one for the books!

Parchment Baked Fish and Vegetables

This Parchment Baked Fish and Vegetables recipe is every seafood lover’s dream. Even if you live thousands of miles from the ocean, this recipe will bring you closer to the sea. Every bite will transport you to Summer time evenings by the beach. You can practically hear the seagulls chirping and feel the salty wind gently hitting your face! An aromatic blend of fish, shrimp, clams, veggies, and spices are tossed into foil pouches and cooked to delectable perfection. Best of all, this dish is so easy to whip up and creates a tasty dinner or a hearty lunch.

In addition to its incredible flavor, this irresistible Parchment Baked Fish and Vegetables recipe also boasts an impressive nutritional profile. It’s a great source of protein that’s rich in fatty acids and low in carbs. Learn more about the health benefits of seafood by checking out these Reasons to Feast on Fish.

A Trip to the Sea with Every Bite

Dive into this Parchment Baked Fish and Vegetables recipe and transport yourself to a city by the sea.

This meal will not only plunge you into delicious sensory pleasure, but it’s also a healthy meal that’s bursting with vitamins and nutrients. These pouches feature a rainbow of veggies, from asparagus spears and diced zucchini to cherry tomatoes.

We have a suggested list of ingredients below, but it’s totally up for interpretation. If you can get your hands on fresh ingredients from a local fishmonger or vegetable stand, all the better. On the other hand, if you simply have frozen goods piling up in the freezer, this recipe serves as a great solution. Both fresh and frozen ingredients will lend to mesmerizing flavors and aromas that permeate the air as soon as you cut open the pouches.

What Kind of Fish Should You Use?

The possibilities are endless when it comes to the fish choice for our Parchment Baked Fish and Vegetables. Ultimately, it really depends on your flavor preferences.

For something on the mild and tender side of the spectrum, look to branzini, red snapper, or sea bass. On the other hand, if you crave a richer, bolder fish, salmon or tuna steak will work well. Blended with juicy veggies and craveable spices, nearly any fish of choice will taste incredible in this meal!

When it comes to the shrimp, this star ingredient adds tender, juicy consistency that perfectly complements the fish and veggies. For thick, meaty texture, go for extra-large or jumbo shrimp.

How to Assemble this Delicious Recipe

Assemble this Parchment Baked Fish and Vegetables into a delightful little package of flavor!

We love this recipe because it’s so easy to whip up and requires minimal cleanup. Here, parchment wraps act as the “cooking pan” for this scrumptious seafood meal. Simply cut four large pieces of parchment paper, with the longest sides measuring about 20 inches. Afterward, combine the fish, clams, shrimp, veggies, lemon, and spices in a large bowl. Divide your prepared ingredients equally among the four parchment pieces, drizzling some olive oil and white wine over each section. Finally, add salt and pepper to taste, close each pouch with a string, and pop those babies in the oven. Voila: Dinner is served!

The Right Wine to Dine With

This richly flavored dish calls for a dry white wine, preferably with notes of fruit and botanicals. In this case, Gewurztaminer, Pinot Grigio, Verdicchio, and Vermentino pair incredibly well.

How to Serve Parchment Baked Fish and Vegetables

A seafood recipe that is full of fish, clams, shrimp, and so much more!

After untying the strings and opening the packs, the most delicious aromas of herbs, lemon, and seafood will permeate the air. Simply serve this delicious meal by emptying the deliciously prepared packs onto plates. It’s as easy as that!

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Parchment Baked Fish and Vegetables

For seafood enthusiasts, this recipe is one for the books!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Yield 4 people
Serving Size 1 packet
Course Lunch, Main Course
Cuisine American


  • 1 pound fish 2 whole fish, medium (1/2 pound per fish), gutted and halved
  • 4 ounces clams
  • 4 ounces shrimp 12 large shrimp
  • 8 asparagus spears
  • 2 zucchini diced
  • 8 cherry tomatoes halved
  • 2 cloves garlic halved
  • 1 lemon halved
  • 4 thyme sprigs fresh
  • 4 basil leaves
  • 1 teaspoon dried oregano
  • 1/2 cup dry white wine
  • 2 teaspoons olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • parchment paper


  • Preheat oven to 375 degrees. Cut 4 large pieces of parchment paper, measuring approximately 20 inches long. Lay each parchment paper on the working table and prepare each pouch by dividing all the ingredients equally. Close each pouch butchers twine. Bake for 30 minutes. Serve hot.

Nutrition Information

Serving: 1packet | Calories: 223kcal | Carbohydrates: 11g | Protein: 31g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 95mg | Sodium: 791mg | Potassium: 851mg | Fiber: 3g | Sugar: 5g | Vitamin A: 713IU | Vitamin C: 44mg | Calcium: 78mg | Iron: 3mg |
SmartPoints (Freestyle): 5
Keywords Low-Carb, Seafood

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Loved this recipe and craving more? Dive into meals your body will thank you for! Check out these 21 Healthy Seafood Recipes!

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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