Sole en Papillote with Herbed Couscous

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Skill Level
Preparation Time 10 minutes Total Time 25 minutes
Servings 4 Cost Per Serving $2.25
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4 filletsSole (or any fish)
1/2 cupCouscous
1/4 cupWarm Water
2 tbsp eachFresh Mint and Parsley, roughly chopped
1 tbspCapers, roughly chopped
1Lemon, juice and zests
1/4 cupGolden Beets, thinly sliced
1/2 cupFennel, thinly sliced
1/4 cupRed Onion, thinly sliced
1 tbspExtra Virgin Olive Oil
To tasteSea Salt


  1. ​Preheat the oven to 375 degrees F.
  2. Combine the couscous with the herbs, warm water, capers, lemon zest and half the lemon juice. Cut 4 sheets of parchment paper roughly 3 times as long as the fish fillets. Place an equal amount of the couscous in the middle of each of your 4 sheets of parchment paper.
  3. Place your fish fillets on top of the couscous.
  4. Top each fillet with your fennel, beet and onion slices.
  5. Season with lemon juice, olive oil and a pinch of sea salt.
  6. Fold the top half of the parchment over and crimp and fold the edges about 1 inch at a time until you make your way around the entire parchment package. Place each parchment package on a baking pan and bake for about 15 minutes.


  • ​For small appetites, eating smaller meals and snacks more often can help you meet your nutritional needs. Have foods and drinks that are higher in calories and protein every 2 hours. Try eating your largest meal at the time of day when you feel your best.
  • If you are feeling nauseous, cooking smells can make you feel worse. Cooking food in parchment paper is a great way to help keep the smells contained. Have someone else open the parchment packet away from you to let the steam escape. It can also be helpful to open a window and use a fan during cooking to let smells escape. Try eating foods at room temperature to avoid the smells that come from hot foods.
  • This meal can be prepared ahead of time, when you are feeling better, and frozen in meal-sized portions which you can heat up when you don’t feel like cooking.