Trout & fennel parcels

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Good Food

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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.
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.
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.

Per serving

339 kcalories, protein 35g, carbohydrate 35g, fat 7 g, saturated fat 1g, fibre 2g, salt 0.03 g

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• DJW

  08 July 2009

  DJW rated and commented on this recipe

  

  Very easy to do and lovely flavour great healthy low fat flavour will definately do again

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Ingredients

• 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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Difficulty and servings

Serves 2

Easily doubled

Preparation and cooking times

Prep 5 mins

Cook 25 mins

Super healthy, Heart healthy

Ingredients

• 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

Per serving

339 kcalories, protein 35g, carbohydrate 35g, fat 7 g, saturated fat 1g, fibre 2g, salt 0.03 g

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