Mediterranean fish parcels

Mediterranean fish parcels

Savour the intense flavour of these low-fat treats

Difficulty and servings

Easy

Serves 2

Preperation and cooking times

Cook time

Cook 50 mins

Including 20-25 minutes in the oven

Low-fat

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.

Per serving

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

Recipe from Good Food magazine, June 2003.

Latest comments and suggestions

  • 28 November 2007

    foodie rated and commented on this recipe

    3 stars

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

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  • 23 February 2008

    Barbara commented on this recipe

    Would this recipe work using salmon??

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  • 15 May 2008

    gaff rated this recipe

    3 stars

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  • Binder photo 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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  • Binder photo tom

    11 August 2008

    tom rated this recipe

    4 stars

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Difficulty and servings

Easy

Serves 2

Preperation and cooking times

Cook time

Cook 50 mins

Including 20-25 minutes in the oven

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
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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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