Oh dear ... I hope that a few popped seams is all that has happened negatively, and that your quilt top is fine otherwise.
I think your remedy now would be to work at it piece by piece to pick out the paper. You might find a lint roller may help, maybe not, as the paper that is left will have changed and may be glued in there a little. Be careful if you are using a stitch ripper (or anything else), that you don't damage/cut the stitches further. A pair of tweezers may help you get some of the pieces out.
ditto ... i sew with a short stitch when PPing and the paper just comes off easy-peasy. Sometimes I have to use bandaids (aka painters tape) to keep it on, til I am ready for removal.