Trout & fennel parcels
- Good Food team
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Serves 2
Easy
Prep: 5 mins
Cook: 25 mins
A star rating of 5 out of 5.1 ratingRate
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Try these trout parcels which are hugely rich in Omega-3
Healthy
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Ingredients
Nutrition
Units:
MetricUS
-
85g bulghar wheat
-
zest 1 lemon
and squeeze of juice
-
½ bunch dill
roughly chopped plus extra leaves to serve
-
4 trout
fillets, boneless and skinned
-
1 small bulb fennel
thinly sliced
-
4 spring onions
thinly sliced
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Nutrition: per serving
-
kcal339
-
fat7g
-
saturates1g
-
carbs35g
-
sugars3g
-
fibre2g
-
protein35g
-
salt0.03g
low
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Method
-
step 1
Heat oven to 210C/fan 190C/gas 7. Heat a baking sheet in the oven. Cook bulgar wheat according to the pack, drain, cool and fork in lemon zest and dill.
-
step 2
Divide bulgar wheat between 2 sheets baking parchment. Sandwich together 2 fish fillets and sit on top. Sprinkle over fennel, spring onions, lemon juice, and season to taste.
-
step 3
Wrap the parcels and put on the hot baking sheet. Bake in the oven for 12 mins or until fish is opaque and feels firm, top with extra dill and serve.
Recipe from Good Food magazine, March 2006
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