Halibut en Papillote with Tomatoes, Capers & Garlic

Fish is a great protein source for people after weight loss surgery


Bringing the flavours of the ocean to your table, en papillote style! Fish is a great protein source for people after weight loss surgery, as it is lean, low in calories, and high in essential nutrients like omega-3 fatty acids. Plus, it’s not as dense as some other proteins, making it easier for your new tum to tolerate.


Here's what you'll need:

  • 2 x fresh halibut fillets (120g each)
  • salt & pepper
  • 1 tsp. thyme
  • 1 cup (150g) cherry tomatoes
  • 1 tsp. lemon zest, grated
  • 1 tsp. garlic, minced
  • 1 shallot, sliced
  • 1 tbsp. capers, chopped
  • 2 tsp. olive oil
  • 1 tsp. balsamic vinegar
  • 2 lemon wedges


Here's how to make it:

Preheat the oven to 200°C. Season the fish with salt and pepper, to taste.

In a medium bowl, mix thyme, tomatoes, lemon zest, garlic, shallot, capers, olive oil and vinegar. Season with salt and pepper.

Place fish just below the centre on a large baking paper sheet. Place half of the tomato mixture on top of each piece of fish, leaving any juices at the bottom of the bowl. Fold paper over to make the top and bottom corners meet. Beginning with the left corner fold up 1″, overlapping sections to seal in the contents, and ending with the right corner. Fold each corner under.

Bake for 12-15 minutes. Adjust cooking time by a couple of minutes depending on the thickness of the fillets.

Remove from the oven and serve immediately, placing the pouches in shallow bowls. Unwrap carefully to avoid direct contact with hot steam and serve with lemon wedges.


 Nutrition per serving (recipe makes 6 servings):

 Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
30 mins 15 mins 141 2 8 23 2


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