Trout & fennel parcels

Trout & fennel parcels

Try these trout parcels which are hugely rich in Omega-3

Difficulty and servings

Easy

Serves 2

Easily doubled

Preparation and cooking times

Preparation time

Prep 5 mins

Cook time

Cook 25 mins

Super healthy, Heart healthy

Method

  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

Recipe from Good Food magazine, March 2006.

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Latest comments and suggestions

  • Binder photo DJW

    08 July 2009

    DJW rated and commented on this recipe

    5 stars

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

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Difficulty and servings

Easy

Serves 2

Easily doubled

Preparation and cooking times

Preparation time

Prep 5 mins

Cook time

Cook 25 mins

Super healthy, Heart healthy

High in Omega-3

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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Per serving

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

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