Menu
Mediterranean fish parcels

Mediterranean fish parcels

  • 1
  • 2
  • 3
  • 4
  • 5
(12 ratings)

Cook: 50 mins Including 20-25 minutes in the oven

Easy

Serves 2
Savour the intense flavour of these low-fat treats

Nutrition and extra info

Nutrition: per serving

  • kcal275
  • fat6.4g
  • saturates0.7g
  • carbs21g
  • sugars0g
  • fibre1.9g
  • protein34.6g
  • salt1.33g
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 250g baby new potato, scrubbed

    New potatoes

    n-ew po-tate-oes

    New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

  • 1 tsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 x 175g/6oz firm white fish fillets, such as haddock or whiting
  • 2 tsp sun-dried tomato paste or tomato purée
  • finely grated zest of 1 small lemon plus 2 tsp lemon juice

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • about 10 black or green olives
  • 1 tbsp capers, rinsed

    Capers

    kay-per

    Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean. As…

  • 2 sprigs of fresh rosemary or thyme

    Rosemary

    rose-mar-ee

    Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…

Method

  1. Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.

  2. Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.

  3. Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.

  4. Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (10)

peterinmalaga's picture

Low fat but high carb treat. So not so healthy.

cshobbs's picture
5

Excellent!
We don't like olives or capers so I used cherry tomatoes instead.
I liked being able to prepare ahead.

vittoriacorda's picture
5

Excellent! Basis for variations as well.

pennyrid's picture
3

Left out the capers and used parsley instead of rosemary. Placed slices of lemon on the fish and a squirt of lemon juice and it was nice. The whole family ate it and enjoyed it.

eatingforpleasure's picture
4

I loved this recipe and plan to do it again using Monk fish or similar. My husband also enjoyed it but thought the taste of the cod was drowned but the flavour from the juices ( Question of taste). The fact that you can prepare it the evening before and chill overnight in the fridge is definitely a time saver and gives me a night off from cooking during the week.

ranette15's picture
4

I loved this it was so easy and tasty

hamster23's picture
4

Made this for me and my boyfriend, tasted lovely. Didn't bother putting in the olives or the capers as we didn't have any. Cooked in our fan oven (at 190 C), checked it after 15 mins to see how it was getting on, and it was already cooked. Would therefore recommend having a look at it earlier (depending on your oven/temperature) to make sure the fish isn't overcooked.

t_davis85's picture
4

A great recipe. Easy to prepare and great tasting. Lots of different flavours.... almost like posh fish and chips!

barbrogers's picture

Would this recipe work using salmon??

jillbrain's picture
3

Good, worked well. Hard to serve without breaking fish up.

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.

Magazine

Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.

Events

Discover the dates and details of all the BBC Good Food Shows.

On TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk

Follow us

Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus.