Can I use another fish?

Yes. Sea bass, cod or snapper fillets of the same weight, 270 g, cook the same way. Leaner fish keeps the totals close; an oily fish like salmon adds noticeably more fat and calories.

How do I know it is cooked?

At 15 to 20 minutes the flesh turns opaque and flakes with a fork. If it still looks translucent in the middle, reseal and give it 3 more minutes.

Sea Bream in Parchment: 455 kcal, 60 g Protein, One Packet

Name: Sea Bream in Parchment: 455 kcal, 60 g Protein, One Packet
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 270 g sea bream; 200 g cherry tomatoes; 2 fresh garlic cloves; ¼ lemon; 2 tsp olive oil; 2 tbsp white wine vinegar; 1 tbsp fresh parsley

September 9, 2026

A parchment packet is the easiest way to cook fish without drying it out: everything steams in its own juices and nothing sticks. Sea bream, cherry tomatoes, garlic, a lemon slice, sealed and baked. 455 kcal with 60 g of protein for the recipe as written, and only 16 g of fat.

Crimp the edges properly. A packet that leaks steam gives you dry fish and a wet tray.

How This Fits Your Day

With 60 g of protein in a 455 kcal plate, this is one of the more filling dinners in the set for the calories it costs. Where it lands for you depends on your own daily target, which depends on your height, weight, age, sex and how active you are. If you have not worked out your number, our free calorie calculator takes about a minute.

The recipe

Prep: 10 min
Cook: 20 min

Nutrition for the whole recipe as written:

Calories: 455
Protein: 60.1 g
Carbs: 16.2 g
Fat: 15.9 g
Fiber: 3.3 g

Ingredients

270 g sea bream
200 g cherry tomatoes
2 fresh garlic cloves
¼ lemon
2 tsp olive oil
2 tbsp white wine vinegar
1 tbsp fresh parsley

Method

1Preheat the oven to 400°F (200°C).
2Place the sea bass fillet in the center of a large sheet of parchment paper. Top with the chopped garlic, cherry tomatoes, and lemon slice.
3Season with salt and black pepper, then drizzle with olive oil and white wine.
4Fold the parchment over the fish and crimp the edges tightly to create a sealed packet.
5Place the packet on a baking tray and bake for 15-20 minutes, until the fish is opaque and flakes easily.
6Carefully open the packet and garnish with fresh parsley before serving.

These are fixed quantities, not a portion calculated for you. MenuVita adjusts recipe quantities to your own energy needs and builds them into a seven-day plan with a grocery list. Serving suggestion; your dish may look different. Follow the quantities above.

The quantities above are fixed: they are not scaled to your body or your goal. Adjusting recipe quantities to a personal calorie target, across a full week, is what we are building at MenuVita. This recipe is part of our high protein low calorie meals collection, and there are more free dishes on the recipes page.

This recipe is not intended for pregnant or breastfeeding people, adolescents, or anyone with a medical condition, who should talk to a doctor first.

This is general information, not medical advice. If you have a medical condition, talk to your doctor or a registered dietitian before changing your diet.

Common questions

Can I use another fish?: Yes. Sea bass, cod or snapper fillets of the same weight, 270 g, cook the same way. Leaner fish keeps the totals close; an oily fish like salmon adds noticeably more fat and calories.
How do I know it is cooked?: At 15 to 20 minutes the flesh turns opaque and flakes with a fork. If it still looks translucent in the middle, reseal and give it 3 more minutes.