Baked haddock & herb parcels with lemon wild rice
Oven baked white fish wrapped in paper with delicate herbs and aniseed flavours makes for a speedy and light supper
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 mins
- Heat the oven to 190C/fan 170C/gas 5. Add the lemon strips to the rice then cook following pack instructions in the vegetable stock.
- While the rice is cooking, cut out 2 large squares of baking parchment and put a piece of fish on each one along with the sliced fennel. Drizzle over a little olive oil, season, then divide the sprigs of herbs between the two. Scrunch the edges of the paper up and then seal at the top to make parcels. Sit on a baking tray and bake for 12 minutes, or until cooked through.
- Mix the finely chopped herbs with 2 tbsp oil and the vinegar. Once the fish is cooked, remove the sprigs and serve with a drizzle of the herby dressing and the lemon rice.
PER SERVING
428 kcalories, protein 34.1g, carbohydrate 40.4g, fat 14.2 g, saturated fat 2.1g, fibre 2.3g, salt 2.3 g
Recipe from olive magazine, January 2012.
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Ingredients
- ½ preserved lemon , pulp removed and cut into strips
- 100g basmati and wild rice
- 450ml vegetable stock
- 2 haddock fillets, about 175g each
- 1 small bulb fennel , finely sliced
- olive oil
- 2 sprigs tarragon , plus a small handful, finely chopped
- 2 sprigs parsley , plus a small handful, finely chopped
- 2 sprigs basil , plus a small handful, finely chopped
- white wine vinegar
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Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 mins
Ingredients
- ½ preserved lemon , pulp removed and cut into strips
- 100g basmati and wild rice
- 450ml vegetable stock
- 2 haddock fillets, about 175g each
- 1 small bulb fennel , finely sliced
- olive oil
- 2 sprigs tarragon , plus a small handful, finely chopped
- 2 sprigs parsley , plus a small handful, finely chopped
- 2 sprigs basil , plus a small handful, finely chopped
- white wine vinegar
PER SERVING
428 kcalories, protein 34.1g, carbohydrate 40.4g, fat 14.2 g, saturated fat 2.1g, fibre 2.3g, salt 2.3 g
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