Mediterranean fish parcels

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Good Food

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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.

Per serving

275 kcalories, protein 34.6g, carbohydrate 21g, fat 6.4 g, saturated fat 0.7g, fibre 1.9g, salt 1.33 g

Latest comments and suggestions

• foodie

  28 November 2007

  foodie rated and commented on this recipe

  

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

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• Barbara

  23 February 2008

  Barbara commented on this recipe

  Would this recipe work using salmon??

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• gaff

  15 May 2008

  gaff rated this recipe

  

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• tom

  11 August 2008

  tom commented on this recipe

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

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• tom

  11 August 2008

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• eimss

  18 July 2009

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• baino

  16 August 2009

  baino rated and commented on this recipe

  

  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.

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Ingredients

• 250g baby new potatoes , scrubbed
• 1 tsp olive oil
• 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
• about 10 black or green olives
• 1 tbsp capers , rinsed
• 2 sprigs of fresh rosemary or thyme

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Difficulty and servings

Serves 2

Preparation and cooking times

Cook 50 mins

Low-fat

Ingredients

• 250g baby new potatoes , scrubbed
• 1 tsp olive oil
• 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
• about 10 black or green olives
• 1 tbsp capers , rinsed
• 2 sprigs of fresh rosemary or thyme

Per serving

275 kcalories, protein 34.6g, carbohydrate 21g, fat 6.4 g, saturated fat 0.7g, fibre 1.9g, salt 1.33 g

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